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Nutrition Questions & Answers American Institute for Cancer Research How Much Fish Should I Eat To Get Enough Omega-3 Fats? By Karen Collins, MS, RD, CDN American Institute for Cancer Research Q: How much seafood should I eat to get enough omega-3 fats? A: Omega-3 fat is a type of polyunsaturated fat that seems to help prevent both heart disease and cancer. You can get the healthy levels most. experts recommend with two three-ounce servings of fish per week. If you want to reach the upper levels of the recommended amounts, choose fatty fish that are highest in omega-.3 fat, like salmon, herring, sardines, whitefish, rainbow trout, bluefish, sea bass, fresh bluefin tuna, or albacore (white) tuna, either fresh or canned. In addition to fish, or in place of it, you could eat some plant foods that provide a different, but still healthy, form of omega-3 fat. These foods include ca-nola oil, walnuts, walnut oil, flaxseeds and flaxseed oil. Q: How nutritious is eggplant? A: Eggplant’s reputation has changed a lot. Formerly, nutritionists could only say that eggplant is a good source of fiber, since its vitamin and mineral content is small. But now scientists are discovering health-promoting phytochemicals in fruits, vegetables and whole grains, and it’s a whole different story. Eggplant is rich in antioxidant phytochemicals. In fact, the phenols, a class of phytochemicals eggplant contains, are among the most potent scavengers of highly reactive "free radicals" - molecules that can promote cancer development or heart disease. Unfortunately, higher levels of these protective phytochemicals tend to cause a more bitter taste. Researchers are at work creating varieties of eggplant that balance protective phenols with good taste. Meanwhile, choose only fresh eggplant with dark, shiny skin, and use them within a day or two. As eggplants age, they lose their mild flavor and become more bitter. When you cook eggplant, grill, roast, or broil it, rather than fry it. Otherwise, a high fat and high calorie content may outweigh the antioxidant benefits. Q: If someone has tried to lose weight and failed, does it make sense to try again? A: It’s common for people trying to lose weight to feel haunted by past attempts. But you need to distinguish between what you did in the past to lose weight and what you will do now. If you repeat what you did last time, you’ll probably get the same result. On the other hand, if your weight loss efforts were too restrictive or demanding in the past, and you now try a balanced, flexible approach, you may succeed. Your new mantra and mindset should be: That was then, this is now. However, don’t be afraid to learn from the past. Look at where your efforts were sidetracked before. Use your creativity to come up with new solutions to face previous problem situations. If you suffered through eating tasteless but healthy foods, learn how to make healthier foods taste so good you enjoy them. Instead of totally re-stricting foods, set reasonable limits and learn portion control. For suggestions on food choices and appropriate amounts of food, check out the Ame-rican Institute for Cancer Research’s approach to eating called the New American Plate. You can find this in-formation online at www.aicr.org/ publications/nap/nap2.lasso. Lastly, to help those excess pounds wither away, make exercise a habit. Regular exercise will also help increase your energy and relieve stress.
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