Fish

Fish is an excellent source of protein, vitamins and minerals. What’s more it’s versatile, tasty and low in calories so it’s great for all the family. There are so many varieties, textures and flavours, it’s hard not to get hooked on fish. Most of us don’t eat enough fish. Make it the catch of the day at least twice a week and include at least one portion of ‘oily fish’; that’s fish such as salmon, sardines or mackerel. These fish contain polyunsaturated Omega-fatty acids making them good for reducing cholesterol and maintaining a healthy heart, not to mention improving circulation and healthy joints.

Types of fish

We normally talk about fish as either oily fish or non-oily (white) fish. Oily fish usually has darker flesh and non-oily fish is usually white and flaky when cooked.

Avoiding too much mercury

Although all fish contains mercury to some extent, some such as shark, swordfish and marlin contain higher levels which can be harmful if eaten too often so try and eat this only once per week. If you’re pregnant, it’s best to avoid these fish altogether as mercury can be particularly harmful to the nervous system of unborn babies.

Oily fish: how much should I eat?

Although most of us need to eat more oily fish, they do contain small amounts of pollutants, which isn’t a problem as long as you don’t eat too much. The current guidelines for adults is not to exceed four portions of oily fish a week, while expectant mums and women who are breastfeeding or planning to have a baby should stick to two.