eat more fish

You should try to eat at least 2 portions of fish per week, one of which should be oily

White fish such as cod and haddock are low in fat. Oily fish are rich in omega 3 fatty acids, which are very good for our health.  Oily fish include mackerel, herrings, sardines, trout, salmon and pilchards. Canned products count as well as fresh.

Avoid deep-fried fish or fish coated in batter or breadcrumbs, as for example, steamed plaice has 1g of fat per 100g but it has 18g when fried in batter.

Although most of us should be eating more oily fish, women who one day may become pregnant, should have a maximum of 2 portions of oily fish a week (a portion is around 140g).  For other adults, there are recommended limits for oily fish, crab and some types of white fish. Visit eatwell.gov.uk/fish for more information and choosing fish from sustainable sources.