You probably already know that youre supposed to be eating fish twice a week. Fish are a lean, healthy source of protein—and the oily kinds, such as salmon, tuna, sardines, etc.—deliver those heart- and brain-healthy omega-3 that you should be getting in your diet. Certain fish can provide an excellent low-calorie protein source without the fat and cholesterol of red meats. However, some varieties such as shark and mackerel are very high in mercury. Thus, should be avoided. Below are some more healthier options: CRAB Crab is an excellent source of many nutrients including protein, vitamin B12, and vitamin C, and it has only 82 calories per three-ounce serving. Crab is readily available at grocery stores and seafood marts, but avoid the canned or artificial versions. These can have excess sodium, which is hard on the kidneys and heart. SCALLOPS Scallops are a small mussel and safe to eat two to three times weekly. Low in toxins and high in protein, these mussels are delicious alone or on a salad. Scallops come in a variety of sizes, including the large Atlantic version and tiny bay scallops. SALMON Salmon is a heart-healthy food that is rich in omega-3 acids. The larger and older the fish, the more mercury it might contain. Therefore, limit farm-raised or Atlantic salmon to one serving every two months, but enjoy canned Pacific salmon two times a week, according to the Association of Reproductive Health Professionals. SHRIMP Rich in iodine, shrimp is a low-fat, low-calorie shellfish that can be enjoyed weekly, according to the Association of Reproductive Health Professionals. Shrimp can be boiled, grilled, sauteed or added to a salad while still retaining the same delicious taste.
Posted on: Fri, 16 Jan 2015 05:19:12 +0000