Best foods for weight loss – switch to fish!

Fish is one of the best foods for weight loss. Rich in protein, vitamins and amino acids but low in saturated fat and calories, it is an essential element in a healthy diet.

We all know that meat is one of the best sources of protein but because of its high levels of saturated fats, it is not a good idea to eat it every day. Processed meat and methods of cooking (frying, grilling and chargrilling) can affect the breakdown of the product in the body and can cause irritation to the gut and generally make us feel sluggish.

But the fact is our bodies need protein. We need it to build ligaments, muscles and skin so it is vital that we include protein rich foods into our diets. Although it may seem like there is no other choice when you browse the supermarket aisles, meat is not the only source of protein. Fish is an excellent alternative. There’s a huge variety and it’s tasty too.

Over 1 billion people all over the world rely on fish as their primary source of animal protein. Most fish contains 20-25% protein and therefore an excellent choice for healthy breakfasts, lunches and dinners. A portion of fish will provide you with around half of your protein requirement for the day.

The Department of Health recommends eating two portions of fish, one of which should be an oily fish such as sardines, mackerel or salmon, each week.

Unfortunately most people don’t eat the recommended amount of fish each week. Not even close. This means that many of us may be deficient in omega-3, the essential amino acids produced in oily fish. Our bodies require this protein to function properly.

The protein we need is made up of cells called amino acids. There are about 20 different amino acids, eight of which are the essential amino acids. These acids can only be found in certain foods like fish. Oily fish such as mackerel contains good fats including omega 3 essential amino acids, so its calorie content will be a little higher than white fish. This is because oily fish store their fat reserves in their flesh and white fish store their reserve fats in the liver.

White fish is very lean, low in fat and low in calories because we do not eat the part of the fish where the fat is stored. A 100g portion of haddock contains less than 1g of fat whereas the same amount of an oily fish like salmon would contain more fat. However, white and oily fish are equally good for your health.

Different kinds of fish contain different nutrients, minerals and vitamins so be sure to introduce a variety of fish into your diet. Give it a try. It is best to eat fish that is caught in season. For information on what fish to eat and when, visit http://eattheseasons.co.uk/foodseasons.htm

Your local fishmonger will know a lot about the different fish and seafood available during the year. Ask about recipe suggestions and they will give you advice on how to cook your catch! Click here to find out more about the health benefits of eating fish and tasty recipe ideas.