ESNY Summer 2018
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  Healthy Lifestyles Newsletter
Fish: How & Why to Choose This Healthy Protein
  Seafood is an important part
of a healthy diet. All too often
it is overlooked as a healthy protein source. Fish is packed with healthy nutrients our bodies can benefit from. Fish is easy
to cook and is a great addition to a balanced diet. Both fish and shellfish, tend to be low in saturated fat and total calories.
Health Benefits of Fish:
Fish is rich in omega-3 fats,
essential for normal growth and
development. Omega-3 fats
may help to lower the amount of
bad fat in our blood and lower
our blood pressure too. Fish may
also reduce inflammation and the risk of stroke. It has even been studied for possibly lowering the risk of depression and declining mental health. Seafood is also a great source of vitamin D, B12, iron, and zinc. The Dietary Guidelines for Americans recommends we eat 2-3 servings of seafood each week for proven heart and brain health benefits.
Choosing Fish:
When seeking out fish to buy, you want to ensure that it is fresh and has been properly preserved. Below are guidelines for purchasing seafood:
• Fresh fish should be displayed in a case on a thick bed of ice that is not melting.
• Check the smell – Fish should smell fresh and mild. If it smells fishy, sour, or like ammonia, you should avoid purchasing it.
• Fish filets and whole fish should have firm, shiny flesh that springs back when pressed. The gills should be bright red and free of slime.
• Fish fillets should have no discoloration or darkening or drying around the edges.
• Fillets should not appear dry or mushy.
• Fish eyes should be clear with the exception of a few types that have natural cloudy eyes (check with your local fish store).
• Packaging on frozen seafood should not be damaged in any way.
• Frozen seafood should not have any signs of frost or ice crystals.
• Fresh, frozen or canned fish can be healthy choices and budget friendly too.

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