It’s a brand new year. Have you promised yourself that this year you will eat better and exercise more? Even with good intentions it can be hard to stick to your New Year’s resolutions. That’s why we’ve come up with five sensible healthy eating goals that can make this year your healthiest one yet.
Resolution #1: Eat more fish
It is recommended that we eat two servings of fish every week (that’s about 1 cup). Fish is an excellent source of protein, low in saturated fat and a source of omega 3 fatty acids. Omega 3 fatty acids help keep your heart healthy and help babies in normal brain and eye development.
Some fish have high levels of mercury which can be a health concern. So it’s important to choose fish that are both high in omega- fatty acids and low in mercury. Eating a variety of fish is another good way to keep down mercury levels.
Here are some examples of low mercury fish: salmon, herring, sardines, char, Atlantic mackerel and rainbow trout.
Some types of fish are very high in mercury, such as fresh or frozen tuna, swordfish and orange roughy. Limit how much you eat of these fish to 1 cup (150 g) per week. If you’re pregnant or breastfeeding, do not consume more than 1 cup (150 g) of high mercury fish per month.
Here’s how to put this resolution into action:
1) Wrap any type of white fish in parchment paper along with vegetables and herbs and bake in the oven. The fish will pick up the flavours from the veggies and will be moist and tender.
2) Mix salmon with an egg and breadcrumbs to make mini patties, and serve with low fat sour cream or yogurt and dill dip.
3) Play around with different flavours. Try lemon, garlic, dill, orange-ginger, teriyaki or soy sauce.
Happy New Year!!!