Our top 5 foods from the 5 food groups
nib dietitians' top 5 choices from the Australian Guide to Healthy Eating food groups.
We often hear how good fish is for our hearts and overall health but what makes it so great?
Eating fish two or more times a week may reduce the risk of many diseases ranging from heart disease to childhood asthma. Eating fish during pregnancy may even reduce the risk of having a premature baby.
Besides being high in protein, fish is an excellent - and the only readily available - source of long-chain omega-3 fatty acids. These omega-3 fatty acids are the secret ingredient that makes fish so good for us. An increased intake of this nutrient has been linked to improvements in the health of the heart, joints, brain and more.
The fish that contain the most omega-3 fatty acids are oily varieties like ocean trout, salmon, sardines and tuna. While fresh is best when it comes to fish, canned varieties are a convenient option when fresh is just not possible. Keep an eye out for varieties that contain higher omega-3 levels.
And by the way, getting more fish in your diet doesn't mean you've got license to dig into the battered-and-served-with-chips variety. That's still in the 'treats' category! Try cooking it yourself and experiment with some healthier options.
Fish is perfect for dishing up with some fresh veggies. Here are some ideas to get you started:
If you're still not a fan of fish, consider taking a fish oil supplement to ensure you're not missing out on this vital nutrient.
The COACH Program® is a confidential free health coaching service delivered over the phone by nib's Accredited Practicing Dietitians to help those at risk of, or with, Coronary Heart Disease. Based on a self-management model, it's all about helping you to take better care of yourself. Please phone 1800 339 219 or email [email protected] for more information.