Eat Fish ...

A significant number of vegetarians do not exclude fish from their diets and for those that do not exclude fish then they should consider eating more fish in order to increase their intake of essential fatty acids

Fish is an excellent source of protein and it contains essential vitamins and minerals, such as selenium and iodine.

White fish such as cod, haddock, plaice and whiting are very low in fat. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D. White fish contain some omega 3, but at much lower levels than oily fish.

Fish such as whitebait, canned sardines, pilchards and salmon – where you also eat the bones – are also good sources of calcium and phosphorous, which help make our bones stronger.

Shellfish contain similar nutrients to white fish and similar amounts of omega 3, though some types of shellfish contain more omega 3 than others. For example, crab and mussels are quite good sources of omega 3, but prawns contain hardly any. Oily fish are the best sources of omega 3. Shellfish are good sources of selenium, zinc, iodine and copper.

For the healthier choice, go for poached, baked or grilled fish, rather than fried, because fried fish is much higher in fat, especially if it's cooked in batter. But this doesn't mean you need to stop having an occasional portion of fish and chips.

Just remember these tips to help you make your fish and chips a healthier choice:

have some baked beans or peas with your fish and chips
add your own salt to taste to make sure you don't have too much
have a bread roll with your chips and see if you can manage with a smaller portion, or try sharing your chips with a friend
the thicker the chips the better, because they absorb less fat
if the oil is at the right temperature the fish and chips will not only taste better but they will absorb less fat

Although most people should be eating more fish, there are maximum levels recommended for oily fish, see below. Also, adults should have no more than one portion of swordfish, shark or marlin a week. This is because these fish contain high levels of mercury.

People who eat a lot of fish every week should try and eat as wide a variety as possible.

Fish liver oil supplements are high in vitamin A. This is because fish store vitamin A in their livers. Having too much vitamin A over many years could be harmful. So, if you take supplements containing vitamin A, make sure you don’t have more than a total of 1.5mg a day from your food and supplements.

'Pregnancy, children and babies' contains advice about fish for women who are pregnant, breastfeeding or trying for a baby, and for children and babies.

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Eat Fish ...

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