Fish, the other protein and healthy fat filled meat. Some people are vegetarian but will eat fish. Other folks are not fans of most meats, but do not realize how healthy fish is to help them eat better and have a healthier diet. Recently, the NY Times weighed in on this, showing how many varieties of fish can not only replace meats in our daily diets, but also have other benefits too such as Omega 3 fatty acids which in sufficient quantities are more effective in reducing pain and inflammation in our bodies that non steroidal anti inflammatory medications, without adversely affecting the way we heal. Fish can add lean protein, vitamins A and D as well as B vitamins, and a host of minerals such as iron, iodine, selenium and zinc to our diets and for those concerned about saturated fats and cholesterol, it is low in that too. One caveat is that some fish can be high in mercury, which is of course a concern in pregnant and nursing women, however, Consumer reports did an article which you can read here which described which fish you should avoid, which you should minimize in your diet and which ones are totally safe, with the lowest levels of mercury. You can read more about this in a recently NY Times article here Q Articles often mention that eating any kind of fish (not just fatty fish) twice weekly reduces various health risks. Is this because it replaces red meat, or is there some other reason? A Many fish, especially oily, darker-fleshed fish like salmon and herring, are rich in heart-healthy, polyunsaturated, omega-3 fatty acids, but healthful fats are not the only reason to eat fish. Dietary guidelines in the United States encourage adults to eat eight ounces of a variety of fish and seafood each week "“ roughly two meals"™ worth "“ because of the "œtotal package of nutrients in fish," which includes lean protein, vitamins A and D as well as B vitamins, and a host of minerals such as iron, iodine, selenium and zinc. Women who are pregnant or breast-feeding are urged to eat as much as 12 ounces of seafood to improve infant outcomes, but should steer clear of fish that"™s high in methyl mercury. (The Food and Drug Administration recommends avoiding king mackerel, tilefish, shark and swordfish and limiting tuna; the nonprofit Environmental Working Group advises against a broader list of fish in its Consumer Guide to Seafood.) Read more