Obese Britain 2015.pdf
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PROMOTION<br />
Fabulous<br />
Fish!<br />
Exercising regularly and eating a<br />
balanced, nutritious diet can help<br />
us to manage our weight more<br />
effectively. The good news is that<br />
introducing more fish as part of a<br />
varied diet can make a big difference<br />
when it comes to our waistlines.<br />
If you are looking to lose weight, white fish –<br />
cod, haddock, whiting, hake and many more<br />
varieties – are a great choice. White fish is low<br />
in fat, which makes it easier to control calorie<br />
intake – just make sure it’s not fried or served<br />
in a way that adds extra calories. Shellfish also<br />
tends to be low in calories and high in protein<br />
so there are plenty of options.<br />
Don’t dismiss oil-rich fish either, indeed health<br />
experts recommend everyone should enjoy at<br />
least two 140g servings (cooked weight) of<br />
fish a week, one of which should be an oil-rich<br />
variety. Sardines, mackerel, herring, fresh tuna,<br />
trout and salmon all fall into this category,<br />
containing omega-3 fats, which have been<br />
shown to have many health benefits. Omega-3<br />
fats keep our heart working properly, maintain<br />
normal blood pressure and triglyceride levels<br />
(a type of blood fat), brain function and vision.<br />
Many of us start exercising to help with weight<br />
loss, but while health experts agree this is a good<br />
move, they suggest that best results are achieved<br />
when we combine exercise with a healthy,<br />
balanced diet.<br />
This is never more important than when we<br />
are training hard for a sports event, which can<br />
increase our requirement for nutrients involved<br />
in producing energy in the body such as many<br />
of the B vitamins and iron. Iron is needed by<br />
red blood cells to transport oxygen around<br />
the body which helps to reduce tiredness and<br />
fatigue. Several shellfish including crab and<br />
mussels all contain many B vitamins and iron.<br />
Busy schedules can make it harder to eat<br />
healthily, however, fish is quick to prepare,<br />
quick to cook and is the ideal choice when you<br />
are short of time. Let’s not forget how versatile<br />
and tasty it is, too!<br />
For a full range of delicious fish recipes<br />
and more advice on how eating fish can<br />
complement a healthy and active lifestyle,<br />
visit www.fishisthedish.co.uk.<br />
Information provided by registered<br />
dietitian and nutritionist Juliette Kellow.
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