13 Best Fish: High in Omega-3s – and Environment-Friendly
© (Getty Images)Yes, almonds are a healthy snack, but eating four or five handfuls can add hundreds of calories to your day's intake.They're good for you and the environment.Purchase the best fish.Buying fish can be a tricky task – it’s hard to find one that's healthy for both you and the ocean. There’s no master guide ranking fish by what's important: high omega-3s, low mercury levels and healthy environmental factors. But here are 13 menu options that meet the bar on all those measures, according to the Environmental Defense Fund's Seafood Selector and the Monterey Bay Aquarium's Seafood Watch programs. These choices are high in omega-3s and low in contaminants, and they're produced in a way that's friendly to their environments. How you prepare a dish will obviously determine its calorie count, so unless noted, the calories listed here are for servings of uncooked fish.
1. Wild salmon from Alaska
© AlexPro9500/iStock/Getty ImagesFresh, frozen or canned are all OK. Wild salmon will cost you a lot more (on average, $30 per pound) than the farmed variety, but it's worth the big bucks. Salmon farms hold up to 1 million fish per net, and this overcrowding exposes the farmed salmon to chemicals, lice, bacteria and viruses. Plus, salmon farming practices produce waste and can spread parasites and disease to wild fish, among other problems, according to Seafood Watch. Calorie count: 180 per 4-ounce serving.
2. Arctic char
© (Getty Images)At a sushi bar, this fish is known as iwana. Arctic char is an environmentally friendly substitute for farmed salmon because it's farmed in systems that are chemical-free and usually void of diseases. It's fine to opt for this farmed fish over wild-caught (which isn't easy to get, anyway). Calorie count: 204 per 4-ounce serving.
3. Atlantic mackerel
© (Getty Images)Mackerel populations in general are healthy, so wild-caught is A-OK. The EDF recommends you limit consumption of the Spanish and king species of mackerel because of their potential for mercury contamination, so stick to Atlantic mackerel as a staple. Calorie count: 232 per 4-ounce serving.
4. Sardines
© (Getty Images)Sardine fishing on the west coast is closed because of a dramatic decline in the sardine population, so these tiny fish may be hard to locate in stores. If you're able to find them, they're a great snack because they don't come with the mercury worries of fish higher up the food chain, such as swordfish and grouper.Calorie count: 232 per 4 ounces of drained, canned, oil-packed fish.
5. Sablefish/black cod
© (Getty Images)Sablefish is known for its rich, buttery flesh, which puts it in high demand. Seafood Watch recommends you stick to sablefish caught off California, Alaska and British Columbia, where fishing practices have reduced the likelihood of the accidental catch of other species. The EDF advises children 12 and under to eat only two servings a month due to a moderate mercury content.Calorie count: 220 calories per 4-ounce serving.
6. Anchovies
© (Getty Images)This little fish is available year-round and can be frozen, raw or canned. Although all anchovies have low mercury levels and high omega-3s, Seafood Watch recommends only eating those fished from the Adriatic Sea, where fishing methods are sustainable and less likely to accidentally catch marine mammals.Calorie count: 148 per 4-ounce serving.
7. Oysters
© (Getty Images)Oysters can be either farmed or caught in the wild (although wild-caught oysters are uncommon). Both methods are generally well-managed and have a low impact on the environment, so oysters are always a great option. At the sushi bar, you may see oysters called kaki. Calorie count: 67 per 4-ounce serving.
8. Rainbow trout
© (Getty Images)Rainbow trout are farmed in different ways worldwide, and the safest methods are practiced in ponds, raceways and recirculating agricultural systems – indoor farms that use a series of filters to keep fish clean. Seafood Watch says these farming techniques are effective and can control chemical pollution that was once problematic for this species. Calorie count: 156 per 4-ounce serving.
9. Albacore tuna
© (Getty Images)Make sure it’s caught from the North Atlantic Ocean or the Pacific Ocean, where fishermen use methods that don't accidentally snag other species. (Most canned tuna comes from fisheries that use more wasteful methods.) Kids 5 and under should limit consumption to two meals a month because of moderate mercury contamination, the EDF says. Calorie count: 150 per 4-ounce serving of drained, canned, water-packed fish.
10. Mussels
© (Getty Images)Farmed mussels are raised in an environmentally responsible manner – they're hung from ropes in the ocean. This causes minimal impact to the surrounding ecosystem and in some cases can actually improve the marine environment. You may see them called murugai at a sushi bar. Calorie count: 97 per 4-ounce serving.
11. Pacific halibut
© (Getty Images)Overfishing has depleted the stock of Atlantic halibut, but the similar Pacific halibut remains an option. These fish are raised in marine fisheries and then caught with longlines, a fishing method more sustainable than nets (which are the main reason why Atlantic halibut are endangered). Still, the EDF suggests kids ages 5 and under eat Pacific halibut only twice a month because of its mild mercury content.Calorie count: 142 per 4-ounce serving.
12. Rockfish
© (Getty Images)Exact species doesn't matter – all types of rockfish caught in California are OK, according to the EDF. There are more than 70 species of rockfish living off the U.S. west coast, and most are healthy. A few stocks are recovering from overfishing, but a new management program installed by conservation groups is helping fishermen keep the marine ecosystem intact. Calorie count: 106 per 4-ounce serving.
13. Catfish
© (Getty Images)Watch out for the country-of-origin label – Seafood Watch recommends purchasing catfish raised exclusively in the U.S. because contamination can occur in countries such as Vietnam, Thailand and China, where the government doesn't regulate fish farming operations. Catfish is the most commonly farmed fish in the U.S. and is touted for its low mercury levels.Calorie count: 108 per 4-ounce serving.
When good health is the default
© (Getty Images)Should Americans give these practices a try?The healthiest period of Jason Beckfield’s life wasn’t when he was training for a marathon, luxuriating at a wellness retreat or following a strict diet. Rather, it was the summer he lived near a chemical plant in Germany that his weight and resting heart rate were lowest. Why? In part because the country's setup promotes walking – to one store to buy meats, one to buy produce and another to purchase bread, says Beckfield, a sociology professor at Harvard University. "The idea of the huge supermarket that has everything is really foreign there," he says. Such cultural norms "hugely" influence health, he says. Here’s what they look like across the globe:
1. Australia: Where Pain Isn't Gain
© (Getty Images)Harder, faster, stronger – such terms may well be the mottos of gyms across America, where high-intensity programming dominates. But in Australia, wellness goes beyond strength, cardiovascular health and flexibility to include coordination, says Sonja Johansson, an Australian-turned-New Yorker who’s certified in the Feldenkrais method, a type of movement education. “Australians understand that being healthy is more than just pushing yourself into overload,” she says. That philosophy even trickles down to Australian babies, many of whom enroll in Gymbaroo, a program that encourages brain and body development through seemingly simple games, songs and toys, Johansson says. “Along with the movement exploration,” she adds, “it really encourages bonding between caregiver and child.”
2. France: Where Each Bite Is Savored
© (Getty Images)In the U.S., we scarf dollar pizza slices while walking, devour French fries without unclipping our seatbelts and toss back buttered popcorn while glued to a movie. Not so in France, where “there’s a culture of enjoying your food and experiencing your food and not rushing through it,” Beckfield says. It pays off: Research suggests that eating mindfully – or with complete attention to your food and your body’s hunger and fullness cues – can help prevent Type 2 diabetes, keep you slim and reduce overeating. Such patterns, plus an emphasis on unprocessed foods and portion control, are “part of why [the French] health profile is so much better,” Beckfield says.
3. Iceland: Where Pools Unite People
© (Getty Images)You’d be hard-pressed to find a town in Iceland that doesn’t have at least one public swimming pool. “They’re everywhere,” says Beckfield, who’s visited the country several times for research. And while swimming is a great full-body, cardiovascular workout, the prevalence of pools in Iceland does more for people’s health than simply encouraging them to swim: It fosters a “we’re all in this together” attitude, Beckfield says. “The social solidarity runs pretty deep [in Iceland], and the pools are a major factor,” he says. Indeed, research has linked strong, satisfying social connections with happier, healthier and longer lives.
4. India: Where Barefoot Is Better
© (Getty Images)If you visit someone’s home in India, ditch your shoes at the door – it’s a sign of respect, says Vandana Sheth, a registered dietitian near Los Angeles who grew up in India. But the practice of walking barefoot on different surfaces does more than secure you another invite; it’s also believed to promote health and well-being, Sheth says. “When we walk on different surfaces, the nerve endings found in the soles of our feet are massaged,” she explains. While people with diabetes and nerve pain should be cautious about going sock- and shoe-free, Sheth says, others might benefit from its positive effect on inflammation and the immune system, research suggests.
5. Japan: Where Bathing Isn't a Luxury
© (Getty Images)In Japan, you don’t have to wait for a spa day or a breakup to treat yourself to a warm bath; there, the habit is as regular as brushing your teeth. “We take a bath almost every day,” says Tomoko Iwai, a Tokyo-based international ambassador of IDEA Health and Fitness Association, a global organization for fitness professionals. On their days off, people in Japan also flock to hot springs, adds Iwai, editor-in-chief of a magazine for fitness professionals. In effect, their metabolism, muscles and stress levels improve, he says. One study even showed that balneotherapy – or bathing in mineral springs, usually at a spa – treated anxiety better than a prescription medication.
6. Pakistan: Where Prayer Promotes Health
© (Getty Images)Muslims pray five times a day, and the practice – “an intense form of meditation combined with yoga postures” – may do as much for their health as it does for their spirits, says Dr. Farha Abbasi, assistant professor of psychiatry at Michigan State University who moved from Pakistan, where the Islam religion dominates, more than 10 years ago. “It helps regularize sleep, decrease distress and [provides] an experience of deep relaxation,” she says. It’s no surprise, then, that research has linked prayer with a range of health benefits, including an increase in dopamine (a hormone associated with happiness), a higher pain tolerance among migraine sufferers, lower blood pressure and a longer life.
7. Sweden: Where Seasons Dictate the Menu
© (Getty Images)Sweden is known for its starkly different seasons: cold, dark winters contrasting with bright, warm summers. When Elizabeth Palmer Starnes Califano moved to the country for a semester, she learned the Swedish eating patterns follow suit. “It simply wouldn’t be practical to eat a raw tomato salad when the snow piles up and the temperature hovers around zero,” she says. “And you’ll never find strawberries in the market in February.” Swedes’ emphasis on foods with only fleeting availability encourages them to celebrate, not feel guilty about, eating, says Califano, a chef and food writer in San Francisco. “Simply eating locally and seasonally transforms eating habits for the better,” she says.
8. The U.K.: Where Dining In Dominates
© (Getty Images)When Califano visited her extended family in London, something struck her about the kitchens: “Fridges … are tiny by American standards,” she says. That turned out to be a good thing, since it encouraged her family to shop often for fresh foods and rarely for bulk, processed ingredients. The need to shop frequently doesn’t stop the Brits from cooking either, says Jonny Andrews, owner of Forge Fitness Personal Training in Bath, England. “Home cooking seems more commonplace in the U.K. in comparison to the ‘dine out’ culture in the U.S.,” he says. That pattern has health benefits: Research suggests regular home chefs eat healthier and consume fewer calories than people who cook less.
When good health is the default
© (Getty Images)Yes, almonds are a healthy snack, but eating four or five handfuls can add hundreds of calories to your day's intake.Should Americans give these practices a try?The healthiest period of Jason Beckfield’s life wasn’t when he was training for a marathon, luxuriating at a wellness retreat or following a strict diet. Rather, it was the summer he lived near a chemical plant in Germany that his weight and resting heart rate were lowest. Why? In part because the country's setup promotes walking – to one store to buy meats, one to buy produce and another to purchase bread, says Beckfield, a sociology professor at Harvard University. "The idea of the huge supermarket that has everything is really foreign there," he says. Such cultural norms "hugely" influence health, he says. Here’s what they look like across the globe:
1. Australia: Where Pain Isn't Gain
© AlexPro9500/iStock/Getty ImagesHarder, faster, stronger – such terms may well be the mottos of gyms across America, where high-intensity programming dominates. But in Australia, wellness goes beyond strength, cardiovascular health and flexibility to include coordination, says Sonja Johansson, an Australian-turned-New Yorker who’s certified in the Feldenkrais method, a type of movement education. “Australians understand that being healthy is more than just pushing yourself into overload,” she says. That philosophy even trickles down to Australian babies, many of whom enroll in Gymbaroo, a program that encourages brain and body development through seemingly simple games, songs and toys, Johansson says. “Along with the movement exploration,” she adds, “it really encourages bonding between caregiver and child.”
2. France: Where Each Bite Is Savored
© (Getty Images)In the U.S., we scarf dollar pizza slices while walking, devour French fries without unclipping our seatbelts and toss back buttered popcorn while glued to a movie. Not so in France, where “there’s a culture of enjoying your food and experiencing your food and not rushing through it,” Beckfield says. It pays off: Research suggests that eating mindfully – or with complete attention to your food and your body’s hunger and fullness cues – can help prevent Type 2 diabetes, keep you slim and reduce overeating. Such patterns, plus an emphasis on unprocessed foods and portion control, are “part of why [the French] health profile is so much better,” Beckfield says.
3. Iceland: Where Pools Unite People
© (Getty Images)You’d be hard-pressed to find a town in Iceland that doesn’t have at least one public swimming pool. “They’re everywhere,” says Beckfield, who’s visited the country several times for research. And while swimming is a great full-body, cardiovascular workout, the prevalence of pools in Iceland does more for people’s health than simply encouraging them to swim: It fosters a “we’re all in this together” attitude, Beckfield says. “The social solidarity runs pretty deep [in Iceland], and the pools are a major factor,” he says. Indeed, research has linked strong, satisfying social connections with happier, healthier and longer lives.
4. India: Where Barefoot Is Better
© (Getty Images)If you visit someone’s home in India, ditch your shoes at the door – it’s a sign of respect, says Vandana Sheth, a registered dietitian near Los Angeles who grew up in India. But the practice of walking barefoot on different surfaces does more than secure you another invite; it’s also believed to promote health and well-being, Sheth says. “When we walk on different surfaces, the nerve endings found in the soles of our feet are massaged,” she explains. While people with diabetes and nerve pain should be cautious about going sock- and shoe-free, Sheth says, others might benefit from its positive effect on inflammation and the immune system, research suggests.
5. Japan: Where Bathing Isn't a Luxury
© (Getty Images)In Japan, you don’t have to wait for a spa day or a breakup to treat yourself to a warm bath; there, the habit is as regular as brushing your teeth. “We take a bath almost every day,” says Tomoko Iwai, a Tokyo-based international ambassador of IDEA Health and Fitness Association, a global organization for fitness professionals. On their days off, people in Japan also flock to hot springs, adds Iwai, editor-in-chief of a magazine for fitness professionals. In effect, their metabolism, muscles and stress levels improve, he says. One study even showed that balneotherapy – or bathing in mineral springs, usually at a spa – treated anxiety better than a prescription medication.
6. Pakistan: Where Prayer Promotes Health
© (Getty Images)Muslims pray five times a day, and the practice – “an intense form of meditation combined with yoga postures” – may do as much for their health as it does for their spirits, says Dr. Farha Abbasi, assistant professor of psychiatry at Michigan State University who moved from Pakistan, where the Islam religion dominates, more than 10 years ago. “It helps regularize sleep, decrease distress and [provides] an experience of deep relaxation,” she says. It’s no surprise, then, that research has linked prayer with a range of health benefits, including an increase in dopamine (a hormone associated with happiness), a higher pain tolerance among migraine sufferers, lower blood pressure and a longer life.
7. Sweden: Where Seasons Dictate the Menu
© (Getty Images)Sweden is known for its starkly different seasons: cold, dark winters contrasting with bright, warm summers. When Elizabeth Palmer Starnes Califano moved to the country for a semester, she learned the Swedish eating patterns follow suit. “It simply wouldn’t be practical to eat a raw tomato salad when the snow piles up and the temperature hovers around zero,” she says. “And you’ll never find strawberries in the market in February.” Swedes’ emphasis on foods with only fleeting availability encourages them to celebrate, not feel guilty about, eating, says Califano, a chef and food writer in San Francisco. “Simply eating locally and seasonally transforms eating habits for the better,” she says.
8. The U.K.: Where Dining In Dominates
© (Getty Images)When Califano visited her extended family in London, something struck her about the kitchens: “Fridges … are tiny by American standards,” she says. That turned out to be a good thing, since it encouraged her family to shop often for fresh foods and rarely for bulk, processed ingredients. The need to shop frequently doesn’t stop the Brits from cooking either, says Jonny Andrews, owner of Forge Fitness Personal Training in Bath, England. “Home cooking seems more commonplace in the U.K. in comparison to the ‘dine out’ culture in the U.S.,” he says. That pattern has health benefits: Research suggests regular home chefs eat healthier and consume fewer calories than people who cook less.
source : U.S. News & World Report - Health (http://www.usnews.com/)
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