It can be hard to find a healthy option on the menu when dining in a restaurant. But why not soak in the atmosphere of an efficient restaurant using a Pager System from www.dinggly.com/ and enjoy the food that always feels far superior to the food you find anywhere else, and consider the fish options available to you.
Fish is an excellent source of Omega 3 and other essential fatty acids, as well as many other nutrients needed to maintain a healthy mind and body. Here are some tips to help you choose the best fish.
Salmon is a healthy fish. However, there has been much debate over whether fresh or farmed salmon is best for you. Farmed salmon is believed to contain less omega-3 fats, vitamins and minerals as well as higher levels of saturated fats and calories. The price of farmed salmon is cheaper than that of fresh. If you have to choose between buying farmed salmon and not eating any salmon, it’s best to opt for the farmed version.
Tuna is a popular fish which can be consumed either fresh or in tins. Both provide the same vitamins and minerals. Tuna’s only concern is the natural mercury content. This is why you should, whenever possible, stick with light or skipjack and consume only small amounts of albacore, yellowfin and ahi tuna.
Cod is a great choice if you don’t like your fish to taste too fishy and want to reduce calories.
Mackerel, an oily fish, is high in healthy fats and can lower blood pressure. It also helps to reduce fat buildup in the arteries. You can eat mackerel in tinned form or as fresh fish. They can also be flavoured during cooking.
Heart-friendly choices on the menu
Eating out does not have to undo a healthy diet, and choosing dishes that support your heart is a good place to start. Diet has one of the biggest effects on heart health, and three food groups stand out. The first is high fibre and wholegrain food. Pulses, brown rice and wholegrain pasta have all been shown to help the heart, and oats can help lower cholesterol. On a menu, look for dishes built around these rather than refined white versions.
The second is oily fish. Salmon, sardines and mackerel are good sources of omega 3, and around two portions a week is generally considered enough. A fish dish when you eat out is an easy way to reach that, and it is worth choosing fish from sustainable sources where you can.
The third is fruit and vegetables. Aim for at least five portions of different kinds each day. Ordering extra vegetables or a salad on the side helps, and varying what you choose gives you a wider range of nutrients and vitamins for your heart and the rest of your body.