| Make Friends with Fat: Omega-3 (Part 3) | |
Go Fishing in the Frozen Foods Aisle
If you're into convenience, you can also find pre-prepared entrées containing fish and shrimp from diet meal lines like Healthy Choice and Lean Cuisine. Frozen fish patties are also a good option as long as they're not fried. A good example is Gorton's garlic butter fillets. These are delicious and they have just 120 calories per piece. Pop your fish fillet in the microwave, whip up a nice tossed salad, and serve alongside a 1/2 cup of canned corn and a whole wheat roll and you've got a nutritious meal in a matter of minutes!
Be Choosy
Preparation is the Key
Omega-3 Alternatives
There are many ways to work seafood into your diet aside from dining out or being lucky enough to live on the beach! Your local grocer probably stocks plenty of refrigerated seafood and many of these items are quite easy to prepare by simply boiling or broiling them. Be on the look-out for modified recipes for dishes like shrimp with fettucine. Experiment with new herbs, spices, and fat-free sauces if you get bored.
Just like you wouldn't sit down to a bucket of fried chicken and call it health food just because chicken is "better" than a hamburger, you'll need to discern which fish dishes make the grade. As you can tell by the list in part two, omega-3 levels vary among different types of fish. Salmon gives you a walloping dose of omega-3 as compared to the skimpy content of shellfish. If you're making omega-3 a priority, choose the salmon steak over the shrimp cocktail.
As with healthy eating in general, preparation method is key. Broiled, boiled or grilled, yes; fried, no. Before you order, ask: How's it dressed? (That's right, ask the waiter what the mackerel is wearing!) When it's covered up with a coat of batter, there's your dead give-away. Watch out for too much butter and be sure to get sauces on the side (and use them in moderation). Think of it this way: When you're waist-watching, fish is at its finest when it's, well, for lack of a better word... naked!
If you're a vegetarian, or, you just don't like (or are allergic to) seafood, omega-3 is also found in other types of foods such as leafy, green vegetables (like spinach) and walnuts. It is also possible to consume omega-3 as a supplement in capsule or liquid form. For more information, visit omega-3info.com, where you can find a wealth of information about increasing the omega-3 content of your diet.
