Healthy Eating Tips: Meat and Fish

Healthy Eating Tips: Meat and Fish


Hi there. My name is Kathleen
and I’m a dietitian at the university
of Ottawa heart institute. Today we are going to talk a
little bit about meat and fish and how you can include
those in a healthy way in what you are eating. What you want to aim for is
you want to aim to eat red meat not more than
once or twice a week. We know that people who
eat red meat more often have increased risk
of certain types of cancer, diabetes
as well as heart disease. You want to think about
trying to reduce the amount of red meat you eat. I’m not suggesting you
have to become a vegetarian but changing how much
red meat you’re eating. Instead of having it every day, you will only have it
a couple of times a week. In order to have other options,
you want to think about trying to include things like fish,
chicken, lean cuts of pork, even some plant based proteins
and if you are interested in learning more
about vegetarian options, you can watch the
plant based proteins video. Fish is really good
for your heart health. We know that people who
eat fish at least twice a week have a reduced risk
of developing heart disease. Whether or not that same
benefit is there from taking an omega-3 supplement
is hard to say, but we do know that you want
to increase your fish intake. It can be canned, it
can be fresh, it can be frozen, they are all great options. Canned fish is often really
easy, you take a can of salmon, you add a little
bit of mayonnaise to give it some nice flavor, put it in
a sandwich and there you go. Frozen fish is also really easy,
so what you will see today is how to make easy fish,
it only take about 15 minutes. You want to make a little
marinade and you can use molasses, if you don’t have
molasses you can use honey, you can use maple syrup and a
little bit of Dijon mustard and if you don’t have Dijon mustard
you can use regular mustard or you can use a grainy mustard. Mix that together and then just
brush it all over your salmon, you could either
use fresh or frozen, and bake it in the oven
at 450 for 10-15 minutes. Again very easy to do,
it makes a simple meal, if you want to complete it you
can have a nice baked potato and some frozen vegetables
with it but the idea being you want to reduce the
amount of red meat you eat and increase the amount of fish
and chicken that you are eating.