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GET HOOKED ON FISH. FISH GOODNESS. Vitamin D. High Quality Protein. Omega 3 Fats. Low in Saturated Fats. Selenium. High in Polyunsaturated Fats. Taurine. Magnesium. Comparison. Comparison. AMERICAN HEART ASSOCIATION RECOMMENDATIONS. 0.5 to 1.8 grams per day of EPA + DHA

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Vitamin D

HighQuality Protein

Omega 3 Fats

Low in Saturated Fats

Selenium

High in Polyunsaturated Fats

Taurine

Magnesium




American heart association recommendations
AMERICAN HEART ASSOCIATION RECOMMENDATIONS

  • 0.5 to 1.8 grams per day of EPA + DHA

  • 1.5-3 grams of Alpha-Linolenic Acid


Heart disease
HEART DISEASE

  • Decreases the risk of arrhythmias (leads to sudden cardiac death).

  • Decreases triglyceride levels.

  • Decreases growth rate of atherosclerotic plaques.

  • Lowers blood pressure (slight association).


Mortality rates for heart disease rates per 100 000
Mortality Rates for Heart Diseaserates per 100,000

Source: National Center for Health Statistics, 2003)


Mortality rates for stroke rates per 100 000
Mortality Rates for Stroke rates per 100,000

Source: National Center for Health Statistics, 2003)


Current research
CURRENT RESEARCH

  • Prevention and treatment of Diabetes

  • Decrease symptoms of Rheumatoid Arthritis

  • Prevention of Depression

  • Role in Metabolic Syndrome and Obesity

  • Possible role in Asthma


Institute of medicine of the national academies recommendations for fish consumption
Institute of Medicine of the National Academies’ Recommendations for Fish Consumption

General Population: Consume a variety of fish more than 2 times a week.


Women of child-birth or breast feeding age and children (up to 12 years): consume two 3-ounce servings, but can safely consume 12 ounces per week.


Fish with the highest mercury content
FISH WITH THE HIGHEST MERCURY CONTENT to 12 years): consume two 3-ounce servings, but can safely consume 12 ounces per week.

  • Shark

  • Swordfish

  • King Mackerel

  • Golden Bass

  • Limit Albacore [white] Tuna

    Food and Drug Administration


“Overall, the health benefits of eating fish greatly outweigh risks”.JAMA Oct 18, 2006


The fish experience
THE FISH EXPERIENCE outweigh risks”.

  • Thickness

  • Texture

  • Fat Content

  • Flavor


Thickness
THICKNESS outweigh risks”.


Fish personalities
FISH PERSONALITIES outweigh risks”.


Fat content based on color of flesh
FAT CONTENT outweigh risks”.Based On Color Of Flesh

  • Orangeflesh is higher in fat.

  • White fleshed fish has less fat.

  • Creamed fleshed fish will have lean, medium, or high fat content.


Flavor varies between species mild to very intense
FLAVOR VARIES BETWEEN SPECIES: outweigh risks”.Mild to Very Intense

  • White colored flesh: Mild in flavor

  • Cream colored flesh: Moderately flavorful

  • Dark flesh: More intense

  • Orange flesh: Slightly sweet flavor


Purchasing fish
Purchasing Fish outweigh risks”.

  • FRESH FISH:

    • Purchase In Season

    • Clear Eyes

    • Bright Red Gills

    • Shiny Skin and Tight Scales

    • Cook Within 24 Hours


Flash frozen fish the fresher fish
FLASH FROZEN FISH outweigh risks”.The fresher fish?

  • Check the “sell by” date

  • Frozen solid

  • Free of ice crystals

    and freezer burn

  • Mild in odor


Seafood buying guide
Seafood Buying Guide outweigh risks”.


Storing fresh fish
STORING FRESH FISH outweigh risks”.

  • Refrigerate dressed fish quickly.

    • Set over bowl of ice and seal with

      plastic wrap.

  • Cook within two days of purchase.

  • It is best not to freeze fish at home.


Storing frozen fish
Storing Frozen Fish outweigh risks”.

  • Use within “sale date”.

  • Recommended storage life is three months.

  • Defrost overnight in the refrigerator.


Preparing fish
Preparing Fish outweigh risks”.


Fat outweigh risks”.

  • Butter

  • Oil (olive oil, canola oil, vegetable oil)

  • Margarine

  • Mayonnaise

  • Nuts

  • Salad Dressing


Portion size counts
Portion Size Counts outweigh risks”.

  • 1 tsp: butter, oil, margarine, mayo

  • 6-10 nuts

  • 1 tbsp salad dressing

    = approx 45 calories, 5 gm fat, and 0.5-2.4 gm saturated fat


Conversion
Conversion outweigh risks”.

1 tbsp = 3 tsp

4 tbsp = ¼ cup

8 tbsp = ½ cup


Adding fat to fish
ADDING FAT TO FISH outweigh risks”.


Comparison2
Comparison outweigh risks”.


Pan frying
Pan Frying outweigh risks”.

  • 1 to 3 tbsp of oil is used to cook the fish.

  • Adds unwanted fat and saturated fat to meal.

  • Best used for lean fillets, steaks, and small whole fish.


Marinating
Marinating outweigh risks”.

  • More Dense Fish Only: marinate for 30 minutes to a couple of hours.

  • Other fish: marinate only 5-15 minutes.

    • Salt will pull moisture from fish = spongy texture

    • Acid (lemon juice, vinegar)= mushy texture


Do not over cook fish

DO NOT OVER COOK FISH!! outweigh risks”.

Opaque and Flakey


The 10 minute rule

THE 10-MINUTE RULE outweigh risks”.

Cook exactly 10 minutes for each inch at thickest point!


Baking or broiling
Baking or Broiling outweigh risks”.

  • Broil 4 inches from the heating element.

  • Combine broiling with low temperature baking to prevent over cooking.

  • Monitor fish closely.


Fun combinations
FUN COMBINATIONS outweigh risks”.

  • Add vegetables

  • Try different herbs and spices

  • Provide low fat sauces

    • Salsa

    • Black Bean or Corn Salsa

    • Garlic Low Fat Mayonnaise


Poached
Poached outweigh risks”.

  • Fish is prepared in liquid

    such as water, chicken

    broth, or wine.

  • Takes little supervision.


Grilled
Grilled outweigh risks”.

  • Best used for firm fish.

  • The grill should be hot before adding the fish.

  • Once fish is added, check fish often to not overcook.


Be creative try something new

BE CREATIVE!! outweigh risks”.TRY SOMETHING NEW.


Get hooked eat fish
GET HOOKED, outweigh risks”.EAT FISH!!


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