3. Try and Eat More Fish

It is important to eat more fish, at least a portion extra on a weekly basis. Fish is a fantastic source of protein, as well as minerals and vitamins.

If possible, aim to have two portions of fish weekly; ensuring one at least is oily. You can select from canned, fresh or frozen fish. Of note though is that smoked fish is high in salt.

Which Fish is Oily?

Specific fish is known as oily fish as they are full of particular kinds of fats which are known as omega 3 fatty acids, excellent for a healthy heart and a healthy diet.

What Quantity of Oily Fish Should I Have?

Women who would like to conceive at some point in the future ought to have a maximum of two portions of oily fish per week (a portion being 140g). For other adults the maximum recommended number of portions is four.

Examples of oily fish

Trout, salmon, herring, mackerel, sardines, fresh tuna, eel and pilchards.

Examples of white or non-oily fish

Haddock, cods, coley, plaice, tinned tuna, hake and skate.

Marlin, shark, swordfish

It is advisable to have just one portion of these fish per week due to the high levels of mercury these fish contain. For those who eat a lot of fish, it is sensible to vary your diet and eat as many different types of fish as possible.