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August 30, 2012

Fish Facts: Nutrition Information for Older Adults

Two servings of fish a week are recommended for older adults as part of a nutritious, low-fat, heart-healthy diet; but not all fish are equally nutritious. Unfortunately, some of the most nutritious fish varieties also come with the highest price stickers. Being familiar with the nutritional benefits of popular fish varieties allows you to make smart choices when shopping. 

  • Striped bass is rich in omega-3 fatty acids and vitamin B12, but it is also higher in cholesterol, which may not make it the best choice if need to monitor your cholesterol. Both wild and farmed varieties are sustainable.
  • Rich in niacin, halibut is also a good source of omega-3s; however, its high price ($20 per pound) may keep you from serving it as often as you’'d like. Choose wild-caught Pacific halibut.
  • Low in mercury, packaged tuna is rich in omega-3s but has a higher fat content than some other choices. For sustainability, choose Pacific white albacore tuna.
  • An American favorite for its mild flavor, tilapia is low in fat and calories and available at most groceries; but it ranks low on the nutrition scale, offering only low levels of omega-3 fatty acids and vitamins. For a sustainable choice, select U.S.-farmed tilapia.
  • Mahi mahi is another U.S. favorite. Low in fat and calories, it is rich in niacin but contains little omega-3. For sustainability, select U.S. catches. 

For more tips that will help you live a healthy, independent lifestyle, download our free guide, “11 Ways to Age Successfully at Home

Photo by Chewy Chua.


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