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.

Salmon

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.

Cod

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

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 www.fitnessfx.com.

Get local stories you won't find anywhere else right to your inbox.
Sign up here

Just Posted

Red Deer Rebels forward Jayden Grubbe is one of three Rebels on the NHL Central Scouting players to watch list for the 2021 NHL Draft. (Photo by BYRON HACKETT/Advocate Staff)
Rebels seek consistency ahead of matchup with Hitmen

The Red Deer Rebels had to deal with a pang of regret… Continue reading

Quinn Mason died from an opioid overdose at the age of 23 in June 2020. (Contributed photo)
Central Alberta mother whose son died from overdose advocates for ‘change’

It’s been about nine months since her son died from an overdose,… Continue reading

Health Minister Tyler Shandro said Thursday that the province was ready to move forward with Phase 2A and B in the coming weeks. (Photo by Paul Taillon/Office of the Premier)
Majority of Albertans to receive first shot before June 30: Shandro

Shandro says all Albertans should be offered the COVID-19 vaccine by June 30

Alberta’s chief medical officer of health Dr. Deena Hinshaw acknowledged that Friday would be one year since the first case of COVID-19 was identified in the province. (photography by Chris Schwarz/Government of Alberta)
Three more Red Deer COVID-19 deaths, 331 active cases in Alberta

Red Deer is down to 362 active cases of the virus

Alberta’s Jobs, Economy and Innovation Minister Doug Schweitzer spoke on Thursday by webinar to Red Deer Chamber of Commerce members. (Screenshot by Advocate staff).
Alberta’s economic diversification is already underway, says Jobs Minister

From the geothermal to the TV industry, new jobs will be created, said Doug Schweitzer

Bryson, six, and Mara, eight, play with puppies from Dogs With Wings Saturday. (Photo by Sean McIntosh/Advocate staff)
WATCH: Dogs With Wings introduces Red Deer program

A program that trains puppies to be certified service, autism, facility and… Continue reading

Dillon Dube scores hat trick for Flames in 7-3 win over Senators

Dillon Dube scores hat trick for Flames in 7-3 win over Senators

Walter Gretzky father of hockey hall-of-famer Wayne Gretzky waves to fans as the Buffalo Sabres play against the Toronto Maple Leafs in Toronto on Tuesday, January 17, 2017. THE CANADIAN PRESS/Nathan Denette
Walter Gretzky, father of the Great One, dies at 82

Walter Gretzky, father of the Great One, dies at 82

Liverpool's manager Jurgen Klopp gives instructions during the English Premier League soccer match between Liverpool and Chelsea at Anfield stadium in Liverpool, England, Thursday, March 4, 2021. (Phil Noble, Pool via AP)
Liverpool slumps to historic 5th straight loss at Anfield

Liverpool slumps to historic 5th straight loss at Anfield

Philadelphia Flyers' Sean Couturier (14) celebrates with teammates after scoring against Pittsburgh Penguins goaltender Tristan Jarry (35) during the first period of an NHL hockey game Thursday, March 4, 2021, in Pittsburgh. (AP Photo/Keith Srakocic)
Flyers rally from early deficit to stun Penguins 4-3

Flyers rally from early deficit to stun Penguins 4-3

Montreal Canadiens goaltender Jake Allen reacts to a goal by Winnipeg Jets' Paul Stastny, left, during first-period NHL hockey action in Montreal on Thursday, March 4, 2021. THE CANADIAN PRESS/Paul Chiasson
Pierre-Luc Dubois scores overtime winner as Winnipeg Jets edge Montreal Canadiens 4-3

Pierre-Luc Dubois scores overtime winner as Winnipeg Jets edge Montreal Canadiens 4-3

Toronto Raptors guard Terence Davis (0) shoots after grabbing a rebound against Boston Celtics center Robert Williams III, left, during the first half of an NBA basketball game, Thursday, March 4, 2021, in Boston. At right is Boston Celtics guard Payton Pritchard. (AP Photo/Charles Krupa)
Tatum scores 27, Celtics outlast depleted Raptors 132-125

Tatum scores 27, Celtics outlast depleted Raptors 132-125

International Ice Hockey Federation President Rene Fasel answers a question during a news conference addressing hockey issues at the 2014 Winter Olympics, Tuesday, Feb. 18, 2014, in Sochi, Russia. The International Ice Hockey Federation has confirmed the postponement of the women's world hockey championship in Nova Scotia to May 6-16. THE CANADIAN PRESS/AP /Mark Humphrey
IIHF postpones women’s world hockey championship in Nova Scotia to May

IIHF postpones women’s world hockey championship in Nova Scotia to May

Quebec Premier François Legault chairs a virtual news conference Thursday, March 4, 2021 in Montreal. The premiers from the left are: John Horgan, B.C.; Jason Kenney, Alberta; Scott Moe, Saskatchewan; Legault, Quebec; Brian Pallister, Manitoba; Doug Ford, Ontario; and Blaine Higgs, New Brunswick. THE CANADIAN PRESS/Ryan Remiorz
Premiers reiterate demand for $28-billion increase in health transfers from Ottawa

Premiers reiterate demand for $28-billion increase in health transfers from Ottawa

Most Read