Healthy Children

Your nutritional A to Z of fish

Got a burning question about fish and your diet or health? Then you’ve come to the right place. Registered dietitian and nutritionist Juliette Kellow has put together this comprehensive guide covering everything you need to know about fish from A to Z.
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Allergy to seafood

By law, all pre-packed foods and non-packaged foods sold in supermarkets, delis, cafes and restaurants, have to provide information on specific allergens if they’re used as an ingredient. There are...

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Alzheimer’s Disease

Affecting almost half a million people in the UK, Alzheimer’s disease is the most common type of dementia. The exact cause of the disease isn’t known but studies suggest that...

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Anaemia

General symptoms of anaemia include extreme tiredness, a lack of energy, breathlessness and pale skin. There are several different types of anaemia (for example, it may be caused by a...

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Antioxidants

Certain nutrients have antioxidant action and help to protect cells from oxidative damage. These include vitamin E, riboflavin (vitamin B2), zinc, copper and selenium. Different varieties of fish contain many...

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Arthritis

Around 10 million people in the UK suffer with arthritis, a condition that causes pain, inflammation, tenderness and stiffness in and around the joints. The two most common types are...

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Asthma

In a small number of people, certain foods seem to make the symptoms of asthma worse – these can include cow’s milk, eggs, yeast products, nuts, fish and shellfish. Fortunately...

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B vitamins

There are many B vitamins, all needed in differing amounts to keep us healthy. B vitamins have different functions in our body but most of them (except folate) have a...

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Babies and toddlers

Fish provides many nutrients that are especially important for babies and toddlers. For example, oily fish such as mackerel, sardines, herring and fresh tuna are naturally rich in long-chain omega-...

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Barbecuing

Most of us automatically think of meat when it comes to having a barbecue, but fish is also a great choice. Barbecuing fish brings out its texture and flavour, plus...

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Blood pressure

Around one in three adults have high blood pressure and this is one of the main risk factors for stroke, which accounts for 28 percent of all deaths from cardiovascular...

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Bone health

Many nutrients are important for bone health. Calcium and vitamin D are needed for bones to grow and develop normally in children. These two nutrients together with phosphorus, magnesium, zinc...

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Brain health

There’s some truth behind the old wives’ tale that ‘fish is good for the brain’. The long-chain omega-3 fat DHA, found naturally in oily fish contributes to keeping brain function...

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Breastfeeding

Like everyone else, breastfeeding women should have two portions of fish each week, one of which should be an oil-rich fish. Because breastfeeding mums need a diet that provides all...

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Calcium

Calcium has many important roles in our body. Together with vitamin D, it’s needed for the normal growth and development of bone in children up to the age of 1...

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Children

Children continue to grow until they’re 16 or 17 and so often have higher needs for certain nutrients than adults. That’s why it’s so important to provide a balanced diet...

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Cholesterol

Year’s ago, health experts recommended avoiding prawns as they contain more cholesterol than many other foods. However, research now shows that for most people, the cholesterol in foods like prawns...

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Copper

This nutrient is only needed in tiny amounts, yet it’s vital to get enough to stay healthy. Copper acts as an antioxidant so plays a role in protecting cells from...

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Dementia

Dementia affects around 800,000 people in the UK. The risk increases as we get older and the condition usually occurs in people over the age of 65. The most common...

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DHA

Docosahexaenoic acid or DHA is a long-chain omega-3 fat that occurs naturally in oily fish such as mackerel, salmon, pilchards, sardines, trout, kippers, herring and fresh tuna. It has several...

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Diabetes

According to charity Diabetes UK, 3.2 million people in the UK have diabetes, with most of these being cases of type 2 diabetes. This is the type that usually appears...

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Eatwell Guide

The Eatwell Guide is designed to help us understand what we need to eat to achieve a healthy, balanced diet. It shows the different types of food we should eat...

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Eczema

There are several different forms of eczema, a condition that causes the skin to become itchy, red, dry and cracked. Atopic eczema is the most common type and while the...

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EPA

Eicosapentanoic acid or EPA is a long-chain omega-3 fat that occurs naturally in oily fish such as mackerel, salmon, pilchards, sardines, trout, kippers, herring and fresh tuna. When combined with...

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Essential fats

Omega-3 fats are known as essential fats because they can’t be made in our body and so must be supplied in our diet. They can be divided into two groups...

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Eye health

Fish contains several nutrients that are important for vision. Oily fish contain the long chain omega-3 fat DHA, which contributes to the maintenance of normal vision. But riboflavin (vitamin B2)...

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Fast food

Fish is the ultimate fast food. Most fish dishes don’t take long to prepare or cook, making them ideal for today’s busy lifestyles. Plus, there are plenty of different ways...

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Fat

Eating less fat overall is important for keeping our heart healthy and maintaining a healthy weight. As a rule, it’s best to have no more than 70g fat a day...

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Fatigue

While carb-rich foods such as bread, pasta, rice and potatoes are important energy providers in the diet, there are also lots of processes that go on in our bodies to...

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Fertility

Eating a balanced diet is important if you’re trying for a baby, for both men and women. In particular, it’s important to have enough zinc. This mineral is essential for...

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Fish and chips

Fish and chips are often given a bad press for their high calorie and fat content, but there are also plenty of good points. Providing you skip the salt pot...

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Fish oil supplements

It’s always better to get nutrients from the food we eat rather than supplements, and omega-3 fats are no exception. Eating the recommended two portions of fish each week, one...

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Fitness

Whether you’re a complete beginner, exercise regularly or are training for a specific event such as a marathon or triathlon, it’s essential to give your body the food it needs...

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Flavour

Many people think that trying to eat healthily means missing out on taste, but that couldn’t be further from the truth, especially if you include fish in your diet. With...

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Frozen fish

Frozen fish is just as nutritious as fresh fish and makes a fantastic freezer standby. Always make sure you store and defrost it properly. Ideally, you should thaw fish or...

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Gluten free

Gluten is a protein that’s found in wheat, barley and rye. Around one in 100 people in the UK have coeliac disease (although around three quarters don’t know they have...

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Grilling

Grilling is a quick, healthy way to cook fish. You don’t need to add any extra fat, which helps to keep the calories down.

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Hair

Several nutrients are needed to maintain normal hair. These include biotin, zinc and selenium. Copper is also needed for normal hair colour. Different fish provide a variety of these nutrients.

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Heart health

One of the main benefits of the long-chain omega-3 fats EPA and DHA found in many varieties of fish, especially oily varieties, is the role they play in helping to...

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Immunity

It’s important to keep our immune system in tip-top shape if we want to stay well. Good news then that fish is loaded with nutrients that support the immune system...

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Iodine

This nutrient plays a role in producing energy in the body and is particularly important for children and teenagers where it contributes to normal cognitive development up to 3 years...

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Iron

Iron makes red blood cells, transports oxygen around the body, plays a role in producing energy and can help to reduce tiredness and fatigue. Indeed, a lack of iron can...

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Just for one

Fish is a great choice for all the family, but it’s just as good if you’re cooking for one. Frozen fish fillets and bags of prawns or mixed seafood are...

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Kilocalories (kcal)

Kilocalories are more commonly known as calories and are shortened to kcal on food labels. The amount of calories in fish depends on the type, but as a rule, white...

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Kilojoules (kJ)

Kilojoules are a more modern way of measuring energy (in the same way that kilometres are a more modern way of measuring distance). Kilojoules are shortened to kJ on food...

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Leftovers

There are heaps of ways to use up leftover cooked or tinned fish but always remember to follow seafood safety guidelines. Try some of these ideas:

rice salad – mix... Read More

Low fat

Eating less fat overall is important for a healthy heart and maintaining a healthy weight. Experts recommend we have no more than 70g fat a day. Most white fish and...

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Mediterranean diet

The Mediterranean diet isn’t a specific diet but a collection of the types of foods that are traditionally eaten by people living in countries that border the Mediterranean Sea such...

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Menu planning

Health experts recommend we eat two portions of fish each week, one of which should be oil-rich. One of the easiest ways to make sure you achieve this is to...

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Monounsaturated fats

Monounsaturated fats are an unsaturated fat. They’re found in good amounts in foods like olive oil, olives and avocados. Experts agree that replacing some of the saturated fat in our...

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Muscles

All varieties of fish, including white, oily and shellfish, are an excellent source of protein, a nutrient that supports the growth and maintenance of muscle. Meanwhile, calcium and vitamin D...

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Nutrient density

Foods that have a high nutrient density contain a lot of nutrients in proportion to their overall calorie content. In other words, with nutrient-dense foods (sometimes called nutrient-rich foods) you...

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Nutrient Reference Values

Recommended Daily Allowances (RDA) on food packaging have recently been replaced with Nutrient Reference Values (NRV). These are values for the daily amounts of certain vitamins and minerals we need...

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Oily fish

Health guidelines recommend we eat two portions of fish each week, one of which is an oily fish. Anchovies, fresh tuna, herring (bloater, kipper and hilsa are types of herring)...

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Omega-3 fats

Omega-3 fats are polyunsaturated fats that can be divided into two groups – short-chain and long-chain. The body is able to convert short-chain omega-3 fats, found in foods like flaxseed...

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Osteoporosis

Osteoporosis is a condition that makes the bones weak so they’re fragile and more likely to break. It affects around three million people in the UK and more than 300,00...

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Overweight and obesity

Almost two thirds of adults are overweight or obese and so are putting their health at risk. Health experts agree that weighing too much increases the risk of a number...

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Phosphorus

This mineral is needed to maintain normal bones and teeth and for cell membranes to function normally. It also plays a role in producing energy. Most varieties of fish contain...

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Polyunsaturated fats

Experts agree that replacing some of the saturated fat in our diet with unsaturated fats such as polyunsaturated or monounsaturated fats can help to lower blood cholesterol levels, which in...

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Portion sizes

The Scientific Advisory Committee on Nutrition recommends that a healthy diet should include at least two portions of fish a week, one of which should be oily. This is because...

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Potassium

Potassium is a mineral that plays a role in maintaining normal blood pressure, and muscle and nerve function. Many varieties of fish contain potassium, including cod, coldwater prawns, coley, cuttlefish...

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Pregnancy

Like everyone else, pregnant women should have two portions of fish each week, one of which should be an oil-rich fish. Fish provides a wide range of nutrients, including protein...

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Protein

All varieties of fish, including white, oily and shellfish, are an excellent source of protein, which supports the growth and maintenance of muscle, and also helps to maintain normal bone.

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Quick meals

Contrary to popular belief, fish doesn’t need to take long to prepare. Tinned fish, prawns, fillets of frozen fish and ready-prepared fillets (which often come with a sauce) need minimal...

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Reference Intakes

Reference Intakes (RI) are benchmarks for the amount of energy (kcal), fat, saturated fat, carbohydrate, sugar, protein and salt we should have each day. RIs tend to be used most...

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Retirement

Official figures reveal that as we get older, we’re more likely to suffer with conditions such as high blood cholesterol and high blood pressure, increasing the risk of conditions such...

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Rickets

Rickets affects the development of bones in children causing them to become soft and weak. This can cause pain and lead to bone deformities such as bowed legs. In adults...

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Salt

Too much salt in our diets can increase blood pressure, which in turn increases our risk of having a stroke or suffering with heart disease. Experts recommend we have no...

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Satiety

Satiety is the feeling of fullness we get after eating. If we feel satiated after eating, then we are likely to go longer before feeling hungry again, and we may...

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Saturated fat

High intakes of saturated fat are linked to high blood cholesterol, a condition that affects around six in 10 of us and increases the risk of heart disease. Official figures...

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Seafood safety

Fish can make an important contribution to our diets. But as is the case with any food preparation, it’s important to store, prepare and cook it properly. To start with...

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Selenium

Selenium is a nutrient that’s needed in tiny amounts. Nevertheless, it’s vital we get enough for good health. Unfortunately, figures from the National Diet and Nutrition Survey reveal that nine...

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Shellfish

Shellfish such as prawns, mussels, scallops, langoustine, crab, lobster, oysters, clams, cockles and cuttlefish are rich in protein and contain a wide range of vitamins and minerals, as well as...

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Skin

Many nutrients play a role in maintaining normal skin. These include zinc, copper, iodine and three B vitamins – riboflavin (B2), niacin (B3) and biotin. Different varieties of fish provide...

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Sushi

Sushi makes a great alternative to sandwiches or salads when you’re on the go and need to grab lunch or a snack. It’s also a great choice when you’re eating...

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Teeth

Calcium, vitamin D and phosphorus are all important nutrients needed for the maintenance of teeth. Good news then some fish such as langoustine, tilapia and canned sardines and pilchards contain...

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Tinned fish

Keeping a stock of tinned fish in your cupboard means you’ll always be able to create a quick, easy meal when time is short – and get closer to achieving...

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Triglycerides

Triglycerides are a type of blood fat, which when raised increases our risk of heart disease. Good news then that oily fish such as sardines, mackerel, fresh tuna, salmon and...

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Unsaturated fats

Polyunsaturated and monounsaturated fats are examples of unsaturated fats. Experts agree that replacing some of the saturated fat in our diet with unsaturated fats can help to lower blood cholesterol...

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Versatility

Fish is one of the most versatile foods you can have in your kitchen. With more than 100 different varieties available in the UK, in theory you could get your...

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Vitamin D

Vitamin D is a fat-soluble vitamin that’s stored in the body. It helps the body absorb and use calcium and phosphorus, and helps to keep levels of calcium in the...

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Vitamin E

This vitamin plays a role in protecting cells from oxidative damage. It’s found in a variety of fish including catfish, coldwater and king prawns, crabmeat, crayfish, langoustine and salmon.

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Weaning

Health experts recommend waiting until babies are six months old before starting weaning. Great first foods include mashed or soft cooked fruit and vegetables such a potatoes, parsnip, sweet potatoes...

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Weekly consumption

The Scientific Advisory Committee on Nutrition recommends that a healthy diet should include at least two portions of fish a week, one of which should be oily. This is because...

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Weight loss

Almost two thirds of people in the UK are overweight or obese, and so are putting their health at risk. Health experts agree that weighing too much increases the risk...

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White fish

White fish such as cod, coley, hake, haddock, pollock, basa, dab, sole, plaice, red mullet, gurnard, tilapia, halibut, flounder, monkfish and pouting are rich in protein and contain a wide...

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Xmas (and other occasions)

Fish is a great choice for all occasions, whether for a regular weeknight dinner or a special occasion. Because it’s such a versatile food, it can be used to make...

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Your choice

With more than 100 different varieties available in the UK, in theory you could get your 2-a-week without ever having to eat the same type in a year! Plus, with...

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Zinc

Zinc has many vital roles in the body. It supports the immune system to work normally and plays a role in protecting cells from oxidative damage. It’s needed for normal...

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