This Food Promotes
Fish
As you know, protein gets your metabolism up and running faster than carbs or fats, and it leaves you feeling more full. When you combine good protein with high omega-3’s that help regulate your blood pressure and clean out your arteries, you’ve got a heart-friendly food.
America’s most popular fish is - fins down – tuna! For the healthiest tuna, look for ‘light’ tuna that’s canned in water, it has more omega-3s than tuna packed in oil. But why not be adventurous … for the very healthiest fish try canned salmon for a change. Or herring? Or sardines? (Sardines on crackers is an easy, high-protein snack!)
Thanks to their high omega-3 counts, Salmon, herring and sardines may be the all-around best fish for growing bodies and brains.
Taste Tip: Canned sardines are available whole or ‘filleted’ – that means cut up in strips. Many people think the fillets taste better. But whole sardines have more calcium because you actually eat the bones!
Fish Nutrition:
Three and half ounces of sardines has more calcium and phosphorus than a glass of milk! Sardines also give you vitamin D that helps calcium do its job. How about omega-3s? Three ounces of sardines canned in oil deliver 0.8 g of omega-3s, and three ounces of herring gives you 1.3 to 2 g of omega-3 fats.
At 121 calories per 3-ounce serving, salmon, especially the wild-caught Alaskan salmon which is the very best, gives you somewhere between 0.9 to 1.8 g of omega-3 fats.
Factoids!
- The word “sardine" means small fish. In the United States, most sardines are actually young herring – and herring have mega-high omega-3s!
- In 2001 a 440 pound bluefin sold for $173,600 in the Japanese Tsukiji fish market - thats about $394 per pound!
