Don’t ignore fish when you are planning your weekly diet. Fish is a fabulous food – lots of variety in taste and texture, versatile and low in saturated fat. It’s also low in calories – the perfect healthy diet food.
Aim to include a fish dish in your diet at least twice a week – and more is better!
- Oily fish (Mackerel, Herring, Sardines) contain Omega-3 fatty acids, a type of polyunsaturated fat which can help to reduce total blood cholesterol. Omega-3 in the diet protects the heart and circulation and may reduce the risk of heart disease and certain cancers.
- Medical studies have shown that Omega-3 oils play an important part in aiding the development of our brains.
- Sea food contains an abundance of essential minerals – iron, zinc, iodine and selenium.
- Fish is a good source of Vitamins helping to maintain healthy nerve tissues, strong bones and teeth and a glowing complexion.
- Fish is a low fat and/or good fat source of protein, essential for the healthy growth and maintenance of muscles and body tissues.
- As well as your brain, your love life could benefit from eating sea food as part of a healthy diet. Shellfish such as oysters have a reputation for acting as an aphrodisiac!
A vegetarian diet focuses on plants for food. These include fruits, vegetables, dried beans and peas, grains, seeds and nuts. There is no single type of vegetarian diet. Instead, vegetarian eating patterns usually fall into the following groups:
- The vegan diet, which excludes all meat and animal products
- The lacto vegetarian diet, which includes plant foods plus dairy products
- The lacto-ovo vegetarian diet, which includes both dairy products and eggs
People who follow vegetarian diets can get all the nutrients they need. However, they must be careful to eat a wide variety of foods to meet their nutritional needs. Nutrients vegetarians may need to focus on include protein, iron, calcium, zinc and vitamin B12.