Go Fish!

Are you eating enough fish? It is recommended that you eat two servings of fish (6 oz) per week.  Some easy ways to incorporate fish into your diet are:

• Tuna in a sandwich or on a salad 
• Keep fish in individual packs in the freezer for a quick dinner (defrost under running, warm water for about 5 minutes)
• Season it with your favorite seasonings
• Crust it with crushed up nuts
• For cooking: bake, broil, grill, sauté 
• Make a fish taco
• Add it to your sushi roll
• If you don't like fish, incorporate seaweed to get some DHA benefits or DHA supplement. 
• Other vegetarian Omega-3's: ground flaxseed, canola oil, broccoli, cauliflower, red kidney beans (fish is still the top choice if you want more DHA)
• Get creative!

My dinner the other night was tilapia, a sweet potato, broccoli rabe, and asparagus. So yummy! Bake the sweet potato for an hour, cook the broccoli rabe in olive oil with garlic, steam the asparagus in a pan with little water, and bake the seasoned fish.

*Fun Tips About Fish*

-Healthy fat: omega- 3 

-Docosahexaenoic Acid: DHA (an omega-3 fat) is present in the brain's nerve endings.

 -Eating DHA will help with memory, cognitive behavior, and brain performance.

-Oily fish have higher DHA, ex: salmon, albacore, tuna, mackerel, herring, farmed trout

-Choose low mercury and eco-friendly fish

-Very lean protein, lower in saturated fat compared to red meat

-Good for your heart

-Choosing fish over red meat can lower blood pressure and reduce heart attack risk

-Many types contain vit D, niacin, potassium, selenium, vit B6, phosphorus, iron

-Decreases inflammation

-Recommendations for pregnant, breast-feeding women, and young children: avoid shark, swordfish, king mackerel, tilefish; only eat 12 oz a week of shrimp, canned tuna, salmon, pollock, and catfish; watch mercury levels