How does fish compare with meat?

How does fish compare with meat regarding balancing enough healthy Omega 3s? You need to balance your Omega 3 fatty acids from fish with Omega 9 fatty acids from avocado and other vegetable forms of Omega 9 as well as Omega 6 from monosaturated oils such as extra virgin olive oil or rice bran oil. The point is the oils have to be in balance.

To get your Omega 9 fatty acids, olive oil (extra virgin or virgin), olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazelnuts, macadamia nuts, contain omega 9 fatty acids.

To balance your Omega 9s with Omega 6s oils, you'll find Omega 6s in flaxseed oil, flaxseeds, flaxseed meal, hempseed oil, hempseeds, grapeseed oil, pumpkin seeds, pine nuts, pistachio nuts, sunflower seeds (raw), olive oil, olives, borage oil, evening primrose oil, black currant seed oil, chestnut oil, chicken, among many others. Avoid refined and hydrogenated versions of these foods.

One to two tablespoons of extra virgin or virgin olive oil per day should provide sufficient oleic acid for adults. However, the "time-released" effects of obtaining these nutrients from nuts and other whole foods is beneficial.

Don't consume the entire daily amount in a single oil dose. The important point is balance equally these Omega 6 and 9 fatty acids with Omega 3 fatty acids from fish, flaxseeds, or fish oil supplements that are purified and free of mercury and other pollutants or toxins.

The American Heart Association recommends that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits. The American Dietetic Association and Dietitians of Canada: Women's Health and Nutrition position paper suggests consuming two to three fish meals per week, along with a low-fat diet, for heart health.

Although all fish aren't high in omega-3s, they still can contribute important amounts of these fatty acids if they're eaten regularly. The following chart provides a general overview of fish and their omega-3 fat content.

Omega-3 Content of Fish and Shellfish
Amounts are in grams per 3 ounce portion*

Finfish

Catfish, channel, farmed, cooked, dry heat

0.2

Cod, Atlantic, cooked, dry heat

0.1

Flatfish (flounder and sole species), cooked, dry heat

0.4

Pollock, Atlantic, cooked, dry heat

0.5

Salmon, Atlantic, farmed, cooked, dry heat

1.8

Salmon, Chinook, cooked, dry heat

1.5

Salmon, Chinook, smoked, (lox), regular

0.4

Salmon, chum, cooked, dry heat

0.7

Salmon, coho, wild, cooked, dry heat

0.9

Salmon, pink, canned, solids with bone and liquid

1.4

Salmon, sockeye, canned, drained solids with bone

1.0

Salmon, sockeye, cooked, dry heat

1.0

Tuna, light, canned in water, drained solids

0.2

Tuna, white, canned in water, drained solids

0.7

Tuna, yellowfin, fresh, cooked, dry heat

0.2

Mollusks

Clam, mixed species, cooked, moist heat

0.2

Scallop, mixed species, cooked, dry heat

0.3

Shellfish

Crab, Alaska king, cooked, moist heat

0.4

Crab, Alaska king, imitation, made from surimi

0.5

Crab, blue, cooked, moist heat

0.4

Shrimp, mixed species, cooked, moist heat

0.3

*Cooked without added fat or sauces
Source: USDA Nutrient Database for Standard Reference

Getting Some Fat, But Not Too Much

Experts agree that a diet based on moderation and variety is essential to good health. In other words, eating some of a wide variety of foods provides more complete nutrition and is more beneficial overall than a diet that relies on just a few foods.

The 2000 edition of the U.S. Department of Agriculture's Dietary Guidelines for Americans recommends that people "choose a diet that is low in saturated fat and cholesterol and moderate in total fat."

Fatty meats and full-fat dairy products (i.e., whole milk and ice cream) are the major sources of saturated fat in the diet. Sources of unsaturated fats are primarily vegetable oils. Diets higher in monounsaturated and polyunsaturated fats lower "bad" cholesterol levels, while saturated fats increase "bad" cholesterol. Therefore, an ideal diet would be high in monounsaturated and polyunsaturated fats and lower in saturated fats.

Increase Your Omega-3s

Within the polyunsaturated fat category, there are two important subclasses of fatty acids: omega-3s and omega-6s. Vegetable oils are rich in omega-6 fatty acids, and most Americans unknowingly get plenty of them in the diet. On the other hand, omega-3 fatty acids, which are found in fish and shellfish, tofu, flax, nuts and canola and soybean oils, are generally lacking in our diets.

Omega-3s appear to have a positive effect on heart rhythm and according to one recent study, may even reduce the incidence of the most common type of stroke. In fact, on the basis of the current research, the U.S. Food and Drug Administration approved the use of a qualified health claim for dietary supplements of omega-3 fatty acids relating them to a reduced risk of heart disease.

Another intriguing area of research on omega-3 fatty acids pertains to their role in brain and visual function, as some research suggests they may have a role in preventing macular degeneration, a common form of blindness.

Continuing research involves the role of omega-3 fatty acids and the immune system, and suggests a positive influence on rheumatoid arthritis, asthma, lupus, kidney disease and cancer, as well as promising research at the National Institutes of Health on depression.

Getting Into The Swim Of It

Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.

Here are some tips to help you get started:

• Start slowly by substituting fish or shellfish for another type of meal each week. Once that is an established part of your eating plan, increase to two seafood meals per week.
• Salmon and tuna give "burger night" a fresh flavor. Use fresh fish steaks to form patties to grill or broil. Canned tuna or salmon can also be used for burgers or fish "loaf."
• Try marinating and grilling fish "steaks" such as halibut or salmon for a change of pace. Grilled fish kabobs are also a possibility with firm-fleshed fish.
• Check your supermarket for a wide variety of marinades and spice mixtures to use with fish. And don't forget that old classic, lemon juice, garlic and herbs.
• Have a couple of cans of tuna on hand for quick lunch or supper ideas. A tuna salad sandwich or a tuna and noodle casserole can be ready in no time. (Just go easy on the mayonnaise.)
• Consider a "seafood snack" of tuna or sardines on crackers between meals.
• Introduce fish and seafood to your children when they are young, so they get into the habit of eating it.
• Choose broiled, grilled or baked fish more often than fried, which is higher in total fat.

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The material on Omega 3 fatty acid content in seafood and information on seafood in your diet is reprinted with the permission of the International Food Information Council. © 2005 IFIC Foundation. IFIC's Web site with this information is at: http://www.ific.org/publications/brochures/fishbroch.cfm.

Produced by:

International Food Information Council Foundation
1100 Connecticut Avenue, NW
Suite 430
Washington, DC 20036
http://ific.org

The American Academy of Family Physicians Foundation has favorably reviewed this material through 2004. Favorable review means that medical information is accurate, but does not imply endorsement of any conclusions presented.

© 2005 IFIC Foundation

Give Seafood A Place On Your Plate

Seafood is enjoyed by people all over the world. Its excellent nutritional content, good taste, availability and value price make it a staple food for many people. What's more, fish and seafood are frequently featured at cultural and religious celebrations by numerous ethnic groups and tribal nations in various parts of the United States and the world. Explore the many varieties of seafood and expand your collection of fish recipes—you and your family's health will be the better for it. (Reprinted here with the permission of IFIC Foundation).

Frequently Asked Questions about Seafood

Nutritionally, how does fish compare with meat?

Fish and shellfish are excellent sources of protein that are low in fat. A 3-ounce cooked serving of most fish and shellfish provides about 20 grams of protein, or about a third of the average daily recommended protein intake. The protein in fish is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages.

Seafood is also generally lower in fat and calories than beef, poultry or pork. Seafood is also loaded with minerals such as iron, zinc and calcium (canned fish with soft, edible bones).

Why is seafood a good food choice for pregnant women?

For pregnant and breastfeeding women, seafood makes good nutritional sense. First, it's a good source of low-fat protein—important when you're trying to get the most nutritional value for your extra calories. Second, the type of omega-3 fatty acid known as DHA is thought to be beneficial to the eyes.

Scientists have found that women who ate fatty fish while pregnant gave birth to children with better visual development. And, babies of mothers who had significant levels of DHA in their diet while breastfeeding experienced faster-than-normal eyesight development. Preliminary research also suggests that a diet rich in omega-3 fatty acids—DHA in particular—may help decrease the chance of preterm birth, thus allowing the baby more time for growth and development.

Is seafood safe for pregnant women?

Yes. Seafood, including fish and shellfish, is a nutritious and safe food for everyone. Eating a variety of fish and seafood, rather than concentrating on one species, is highly recommended both for safety and nutrition. The U.S. Food and Drug Administration (FDA) does, however, recommend that pregnant women and those who may become pregnant avoid certain species of fish (swordfish, shark, tilefish and king mackerel) and limit their consumption of other fish to an average of 12 cooked ounces per week.

The reason for this recommendation is that, while nearly all fish contain some trace amounts of methylmercury, an environmental contaminant, large predatory fish such as swordfish, shark, tilefish and king mackerel contain the most. Excess exposure to methylmercury from these species of fish can harm an unborn child's developing nervous system. The FDA also suggests that nursing mothers and young children not eat these particular species of fish.

Can I eat fish that my family and friends catch locally?

Yes. Fishing can be great fun, and for some, cooking up the catch of the day is the best part. For most people, eating locally caught fish is perfectly safe. However, at-risk populations like pregnant women, infants and children should be especially careful. Be sure to check with your local health department to see if there are any fish consumption advisories about fish caught from specific lakes, rivers or streams.

Many states have issued fish consumption advisories due to high levels of mercury in local fish and several states have also issued advisories for PCBs. Anglers and their families should consult the local fish consumption advisories. The Environmental Protection Agency (EPA), which regulates mercury in the environment, advises limiting consumption of locally caught freshwater fish to once a week for women who are pregnant, may become pregnant or are breastfeeding, and young children.

Other members of your family should also follow the recommendations of your state or local health department regarding how much local fish to eat. This information is sometimes provided when obtaining a fishing license.

What You Need To Know ...

The beauty of eating seafood is that it allows for a greater variety of foods in your diet. It's readily available, relatively inexpensive and provides nutritious protein and beneficial fat, which can ultimately contribute to a healthful diet.

It is important for pregnant women and women who may become pregnant to remember that the current FDA advisory on fish consumption provides information on methylmercury. Also, check with the EPA and your local and state departments of health for information on other environmental factors in species caught and harvested in your local areas.

Additional Information

Additional information about the benefits of fish and seafood in a healthful diet and issues relating to seafood safety can be found at the following Web sites.

American Dietetic Association
http://www.eatright.org

American Heart Association
http://www.americanheart.org

National Fisheries Institute
http://www.aboutseafood.com

National Food Processors Association
http://www.nfpa-food.org

U.S. Environmental Protection Agency,
Office of Science & Technology
http://www.epa.gov/ost/fish/

U.S. Food and Drug Administration
http://www.fda.gov

U.S. Food and Drug Administration
FDA Consumer Advisory
http://vm.cfsan.fda.gov/~dms/admehg.html

U.S. Food and Drug Administration,
Seafood Information and Resources
http://www.cfsan.fda.gov/seafood1.html

U.S. Tuna Foundation
http://www.tunafacts.com

Produced by:

International Food Information Council Foundation
1100 Connecticut Avenue, NW
Suite 430
Washington, DC 20036
http://ific.org

The American Academy of Family Physicians Foundation has favorably reviewed this material through 2004. Favorable review means that medical information is accurate, but does not imply endorsement of any conclusions presented.

© 2005 IFIC Foundation

Photo credits: Flickr.com.