Fishing for healthy meal ideas?  The answer might be just that. . . fish!

When it comes to healthy eating, we know all about getting our fruits and vegetables, but the idea of routinely eating fish can slip through the nets.  Don’t let your fish off the hook!  It offers many health benefits, including:

  • A powerful protein punch – fish is a great source of lean protein, important for building and maintaining strong, lean muscles.
  • Little saturated fat – Americans tend to eat too much saturated fat, which is linked to risk of heart disease.  Replacing red or other fatty meats with fish cuts your intake of saturated fat AND a major health risk!  To make sure your fish stays extra-lean, prepare by broiling or grilling instead of frying in fat
  • Omega-3 fatty acids offer many health benefits, including:
    • Reducing inflammation
    • Reducing risk of heart disease and stroke
    • Improving brain performance and memory
    • Lowering blood pressure
    • Reducing risk of Alzheimer’s disease
    • Lowering triglycerides

To get the most omega-3s per serving, choose oily fish such as salmon, mackerel, herring, trout, tuna, and oysters.

Ready to reel in the health benefits of eating fish? The Academy of Nutrition and Dietetics supports the recommendations of the American Heart Association & Institute of Medicine to eat at least two 6-ounce servings per week. Check out this link for some great recipes, and get ready to cheer “GO FISH!”


-by Morgan McManimon-Myers, Viterbo Dietetics Student