The protein in fish is among the most healthful animal sources of protein. That's because fish is low in saturated fat, the type associated with clogged arteries and heart disease. Fish would be unable to function if their fat were saturated like that of many warm-blooded animals. Instead, fish store energy in the form of polyunsaturated oils that are soft and flexible in the cool temperatures of oceans and mountain streams. Eating fish in place of spareribs, greasy hamburgers, or cheesy pasta can help you lower your overall intake of saturated fats and cholesterol.
Some experts worry about the safety of fish taken from polluted waters.
Because the contaminant can be stored in the flesh of the fish, your best bet is to limit your intake of these fish, particularly if you are pregnant. In Though fish can be a nourishing addition to your diet, you may shy away from eating fish simply because you don't know how to buy and cook it, or because you don't cook at all. Noncooks can easily incorporate fish into a sports diet by keeping canned fish stocked in the cupboard for a quick lunch or supper. Water-packed albacore tuna, salmon, or sardines eaten with crackers or in a sandwich are an easy addition to your daily menu. I continue to recommend that you include fish in your diet one to four times a week.