The Best Types of Fish to Eat for Dieting

tunaonpeasWhen trying to lose weight, it is important that you make the right food choices. It is essential to incorporate a balanced meal of lean protein, fiber, carbohydrates, vitamins, and minerals. Meals should be relatively low in calories for the body to acquire just enough and refrain it from storing excess calories as fats.

Fish is an ideal addition to a balanced diet. It is a good source of lean protein and omega-3 fatty acids that have been associated with boosting the immune system and preventing countless illnesses and diseases. Among its health benefits is that it can lower cholesterol levels, which also lowers the risk of cardiovascular diseases and strokes. Omega-3 fatty acids have, likewise, been proven to improve energy levels and enhance the immune system.

Fatty acids from fish may also prevent rapid skin aging, making your skin more glowing and radiant. Studies show that the double bonds in Omega-3 make cell walls loosen. As a result, the body’s cellular structure is preserved.

Omega-3 fatty acids also brought numerous breakthroughs in preventing cancer, dementia, depression, and asthma. However, the main question is what kinds of fish are good for dieting. Here is a breakdown of fish that you may want to start packing in your refrigerator with for a leaner and fitter you:

First in the list is Albacore Tuna. Albacore tuna is the only species of tuna that is marked as “white meat” tuna. It is normally caught in open waters of temperate oceans and the Mediterranean Sea. These fish can be enjoyed fresh or canned. Like any tuna, they are high in Vitamins A, E, and K. They are also rich in folate, niacin, and choline. They contain a total of 1,600 mg or more of omega-3 fatty acids and with only about 200 to 250 grams of calories. And unlike other big tunas, Albacore tuna is low in mercury as they are caught in colder waters.

5C-Salmon-010E_750x-700x450Next, on the list is Salmon. Salmons are interesting fish that are normally born in fresh water streams, and then migrate to the ocean, but return to fresh waters to spawn. They are pink in flesh, and have a distinct aroma and taste. Since most Salmons are caught in fresh waters, this leaves them less contaminated with mercury, making them a healthier choice. Salmons are packed with about 4,000 mg of omega-3 fatty acids, and other vitamins and minerals, like Vitamin C, A, B12, magnesium, potassium, and selenium. Salmons are also a great source of calcium with around 26 mg, good for bones and the teeth.

Perch is another fish highly recommended, not because it is one of the cheapest, or because it has popular varieties in supermarkets, but because of its good nutritional facts. Imagine eating a delicious yellow fish with only 55 calories. And since they are freshwater fish, contaminants are more likely lower. They are a good source of choline, Vitamin A, folate, calcium, and phosphorus. The best way to enjoy this fish is by broiling or baking it.

Next on the list is Halibut. These fish are the largest flat fish in the world that can weight more than 100 pounds. They normally grow in waters of the North Pacific and oceans of the North Atlantic. They have a white flesh with a mild to salty flavor that is highly versatile in just about any recipe. Again, since they live in cold waters, they are less likely to have mercury contaminants. They are a good source of calcium with 48 mg, potassium with 161 mg, phosphorus with 120 mg, and Vitamin A with 18 IU. Halibut also has one of the highest contents of omega-3 fatty acids of about 176 mg, but with the lowest calorie count of 55 grams.

Last on the list is Sardines. Though, you may find them readily available in cans, they can also be purchased fresh in supermarkets, which you can smoke, pickled, or grill. Sardines are a good source of vitamins and minerals. In fact, a small sardine can provide more than the daily recommended value of vitamin B2 and B12. They also contain a high value of 569 mg of calcium, 592 mg of potassium, 58 mg of magnesium, and about 24% of the daily value of iron. And among other fish, sardines carry about 2,205 mg of omega-3 fatty acids, with only 310 grams of calories.

In a number of studies, omega-3 fatty acids from fish oils have been associated with weight loss benefits. Nonetheless, choosing the right kind of fish that contains high doses of nutritional value and are less contaminated with pollutants and mercury is still the best for your overall general health.

About the Author

Elizabeth Crutchfield is the owner of HomeBodies NYC Personal Trainers. Visit to learn more about their Weight Loss Classes and Nutritional Guidance programs.

Posted in NonRecipe, Tuna -- Nutrition and Health.