Fish. How much should I be eating, what is the best type and
what about my family members who do not like fish?
The World Health Organization keeps it simple: aim for two
to three serves a week. A serve of fish is 150g, while a serve of seafood is
100g. Small cans of fish are just under this serving size but they are a
convenient and cost effective option. Canned salmon or sardines are great
choices as they also contain bones that provide calcium.
Omega-3 fats are the active ingredient in fish and seafood
which reduce the risk of heart disease, stroke, heart failure and macular
degeneration. Our bodies cannot make our own omega-3 fats, therefore we need to
obtain them from our food.
Oily fish are the nutritional superstars. Think salmon,
mackerel, sardines, herring, and even some canned tunas – they are packed with
heart-healthy omega-3 fats. White fish deserve a spot on your plate too.
Barramundi, whiting, flathead, and snapper are excellent sources of lean
protein and iodine.
One more tip: how you cook it matters. Baking, steaming, or
grilling keeps the nutrients intact – while deep-frying can undo many of the
health benefits.
For those who do not like fish or are vegetarian, Dietitians
recommend consuming 2-5g or Omega 3s from plant sources each day. 1g of Omega 3
can be found in:
- 30g walnuts
- 2-3 teaspoons of ground
linseed/flaxseed, chia seeds or LSA (linseed, sunflower and almond) - 200g tofu
- 150g sprouted or cooked soybeans
(remember you need to eat 2-5 serves a day)
If you would rather take a fish oil supplement, talk to your
doctor or pharmacist before starting as they can interact with some
medications.
