Published:

04/16/2015 08:20pm

Fish on the Menu Helps Scale Back Calories

Now that Spring has arrived, I've had calls from several clients and organizations asking me to share information to help them shape up for events on their calendars. Whether it is the Summer wedding, vacation or annual gala they are now focusing with laser-like sharpness on what they can do to morph into very svelte silhouettes as soon as possible.
To reach your goals you'll need to trim calories and add exercise to your routine. Now in cutting calories I do not want you to feel deprived; I do want you to make wise choices by including a variety of good for foods in your daily diet. Fish is a good addition to add to the menu a couple of times a week. It's a high-protein, low-fat food. Protein is essential for good health-it builds, maintains and replaces body tissues. Muscles, organs and the immune system are primarily made up of protein.
White-fleshed fish is a particularly low fat choice; in fact it is lower in fat than other sources of animal protein. Higher fat or oily fish are nutritious too because they are high in omega 3 fatty acids. The benefits of omega 3 fatty acids include:

Lower risk of arthritis, cancer, and heart disease
They may have positive effects on memory, performance and behavior
Infants of mothers who do not consume enough during pregnancy are at risk of developing vision and nerve problems


Research has also shown promising results from omega 3 fatty acids in studies of depression and attention deficit attention hyperactivity disorder (ADHD)
High omega 3 containing fish are varieties which are readily available in local markets. These choices include:

Wild salmon from Alaska (fresh, frozen or canned)
Arctic char
Pacific and Atlantic mackerel
Sardines
Sablefish
Anchovies
Farmed rainbow trout
Albacore tuna from the U.S. and Canada.
Herring


In cooking the fish you'll want to focus on grilled, baked or broiled methods of preparation. Though the fish is the center of the plate item, you'll want to pair it with low calorie vegetables and heart healthy carbohydrates such as brown rice, whole grain pasta or lentils. In flavoring the carbs, look to low sodium broth, garlic, herbs and spices, and use fats sparingly.
In addition to adjusting your diet to include more wholesome foods, regular exercise will aid you in burning more calories than you are eating. Your exercise routine should include 30 minutes of vigorous exercise each day or approximately 75 minutes a week. Try breaking your 30 minutes into ten minute intervals if 30 minutes in one segment is a challenge.
With low-fat food choices, lower caloric intake and plenty of exercise, you'll be able to shape up in no time. Remember fewer calories plus more exercise will add up to a slimsational healthy you!
Take Away: Add low-fat fish two to three times a week to your diet along with exercise to create a shapely silhouette.

Michelle J. Stewart MPH, RDLD/N, CDE is an experienced food and nutrition communication expert specializing in wellness with a holistic approach to living your best life. Michelle has been leading the way to a healthier you for more than 25 years. She is zealous when it comes to wellness from the inside out and empowering whomever she comes in contact with to take charge of their health and wellbeing. Her motto is "EAT LESS MOVE MORE" Sign up for her Free Report 10 Weight Loss Tips for Life when you visit http://thenutritionplanner.com