Smart fish choices for a healthier and leaner body

If you’re looking to improve your body composition as well as enhance your health, one food that you’ll definitely want to make sure you’re taking in is fish.

If you’re looking to improve your body composition as well as enhance your health, one food that you’ll definitely want to make sure you’re taking in is fish.

Fish is a fantastic source of high-quality protein and depending on the variety that you serve up, can also offer up some healthy omega fats as well. Fish oil fats are very important because omega fats serve so many different purposes, including fending off depression, keeping your heart and brain healthy, warding off diabetes and cancer, while also encouraging a leaner body composition.

Simply stated, you must get your omega fats in for the day and fish is a great way to meet these requirements.

One thing to realize, however, is that not all fish is created equally, so it pays to know the healthiest varieties to consume.

Let’s go over what you need to know so that you can add this food to your meal plan wisely.


The first healthy fish variety to start including more often is salmon. Salmon is rich in omega fats and is going to also be relatively low in mercury, which is a big concern when choosing a fish variety.

Salmon can be eaten in fresh-caught form or canned, in which case if you keep the bones in, you’ll also receive a good dose of calcium.

For those who don’t consume dairy products, adding canned salmon to your diet as a source of calcium is a very wise move.


Next, consider adding some cod to your menu. Cod is a very versatile fish and can cook up quite nicely, so it’s a preference for many people.

This white fish works great with lemon or dill and can be frozen relatively well. Rich in vitamin B6, phosphorus, as well as vitamin B12, it’s a must for your diet plan.


Tilapia is one of the healthier fish varieties. You will often see fitness competitors using throughout their contest prep and for good reason. It’s very low in calories, very high in protein, almost fat free, and also lower in mercury content.

You can easily eat it multiple times per week without having to worry about any negative health effects. With most fish varieties, you are more limited if you are eating it too often and you could put yourself in harm’s way due to the higher level of mercury it contains.

Chunk light tuna

The last fish variety to make sure you consider taking in is chunk light tuna. This one is great because it’s going to provide you with a fast and incredibly easy source of protein and has a lower mercury content compared to albacore tuna, which may be tastier but is not as healthy.

Chunk light tuna is a classic favourite among people with a busy schedule.

Cabel McElderry is a local personal trainer and nutrition coach. For more information on fitness and nutrition, visit the Fitness F/X website at

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