The Catch to Fish
Fish can also be a great source of protein and some contain significant
quantities of essential fatty acids, especially omega-3 fats. However,
just as with other protein foods, some fish are healthier choices over
others. The best sources are wild fish, not farm-raised.
In general, avoid seafood that includes the so-called bottom feed-
ers, those fish and other sea species that eat from the ocean’s floor,
where the potential for consuming toxic material is highest. This is
especially true for those species that feed close to shore. Flounder,
sole, catfish and crab are some examples of foods to avoid eating reg-
ularly. Oysters, clams, mussels and scallops are also sources of poten-
tial pollutants. Clams are perhaps the worst seafood to eat, especially
when raw, since they normally filter out and concentrate viruses and
bacteria, heavy metals and other chemical pollutants from the waters
in which they live. If you enjoy eating seafood, here are some tips for
doing so more safely and more nutritiously:- Choose fish caught in waters farther away from polluted,
industrial areas. Some examples are Canadian salmon,
sardines and herring. - Look for cold-water fish like salmon, dark tuna, sardines
and other small fish that contain higher amounts of
omega-3 fat and EPA. - Eat smaller fish and crustaceans: trout, bass and shrimp
and avoid marlin, white tuna and swordfish. Smaller and
younger fish have not accumulated the toxins found in
larger fish and older species. - Limit your intake of shellfish, and choose smaller species
such as smaller shrimp. - Avoid precooked fish, and prepared or processed
seafood such as breaded fish or seafood, fish cakes,
ground fish and imitation crabmeat. - If you catch your own fish, ask local authorities about the
limits of safety. Some regions recommend limiting how
much of certain species you should eat in a year.
92 • IN FITNESS AND IN HEALTH