Include more fish in your weight loss diet! White fish is low in calories, high in protein and very low in fat. Oily fish contains omega-3 essential fatty acids, which research shows are both super-healthy and very good for weight control. So if you really want to reduce weight and improve your health, replace some of the red meat in your diet with fish.
Nutritional Value of Fish
Fish (eg. white fish like cod, haddock; oily fish like mackerel, salmon, herring) is packed with essential nutrition, including nutrients and micronutrients like vitamins and minerals. Fish is a rich source of protein, and oily fish is one of the richest sources of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (both omega-3 polyunsaturated fats) which have significant cholesterol-lowering benefits. Oily fish also contain vitamin B12. Fish liver oils (eg. cod liver oil) are excellent sources of vitamins A and D. White fish is low in calories – ideal for weight loss diets.
Shellfish (eg. oysters, mussels, scallops, clams, shrimp, lobsters) are low in saturated fat, high in protein, and are packed with important vitamins and minerals. Typically, they are rich in vitamin B12, B1, B3, some vitamin E, and minerals such as zinc, potassium and selenium. Shellfish also contain small amounts of omega-3 essential fatty acids.
How Much Fish To Eat in a 1600 Calorie Weight Loss Diet
The latest Dietary Guidelines (2005) recommend 5oz of meat (or fish, or protein equivalent) per day.
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