In a recent study published in in the journal Diabetes Care, experts found that people who ate lots of fish and limited their intake of poultry and red meat lowered their risk of heart disease and type 2 diabetes. People in the study who were vegetarians in the study saw the greatest drop in risk, but you don’t have to stop eating animal products to enjoy improved health. Here are a few ways to start to eat like those in the study.
Q: HOW DO I EAT MORE FISH?
Many of the people in the study who lowered their risk of diabetes and heart disease ate a lot of fish. Fish only takes a few minutes to prepare. Bake, broil, grill or poach your fish, but don’t fry it. Fried foods provide extra calories you don’t need and may have unhealthy trans fats. Find ways to enjoy heart-healthy fish, such as tuna, salmon, herring and sardines at some of your meals. Some people start their day with a piece of heart-healthy herring at breakfast or enjoy it for a snack. For lunch, have tuna or salmon salad made with a fat-free or low-fat mayonnaise. Make the sandwich on whole grain bread or add the fi sh to a tossed green salad.
Q: HOW DO I STILL GET ENOUGH PROTEIN?
Protein foods include red meat, poultry, beans, nuts, fish, tofu, eggs and low-fat cheese. Think about how much protein you eat at meals. The amount of healthy protein you eat should fit into ¼ of a 9-inch dinner plate and be about the size of a deck of cards. If you want to limit your meat or poultry intake, eat them in the correct healthy protein serving size. Don’t take a large chicken breast that fills your plate or a big steak that spills over the sides.
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