Fish and seafood are considered healthy food choices. Generally lower in fat and calories than meat, many fish offer health benefits such as B vitamins (good for your metabolism) and omega-3 fatty acids (good for your heart). Experts recommend eating at least two servings (150 grams) of fish or seafood a week, which is a little more than 2.5 ounces per serving. That makes for pretty small servings when you consider that a McDonalds quarter pounder is 4 ounces of beef!
In order for older adults to reap the greatest benefits from eating fish, it pays to choose fish that pack the greatest nutritional punch. But other considerations such as price, mercury levels, and overfishing may also enter into our fish-buying decisions. Because all fish are not nutritionally equal, it pays to know the benefits and drawbacks of popular seafood choices.
- One of the best sources of heart-healthy omega-3 fatty acids, salmon is also rich in vitamin B12 and niacin. While some Pacific salmon populations have been overfished, wild Alaskan salmon is a sustainable choice. Unfortunately, salmon can be pretty pricey, costing as much as $25 per pound. If you need a more affordable alternative, watch for sales and consider canned salmon, which offers the same benefits as fresh at a fraction of the cost.
Fish is frequently on the menu at Kendal at Oberlin where chefs are dedicated to creating delicious and nutritious meals using fresh, healthy ingredients. Many of the same great meals, prepackaged in individual servings, are also available to members of Kendal at Home. Ask your Care Coordinator for details.
Check back next time for a breakdown of popular fish options.
Photo by Colonnade Boston.