How often should you include fish in your diet?

Answer:

For people who weigh between 50-70 kilograms and engage in moderate-intensity activities, it is suggested to consume 100 grams of meat per lunch or dinner. The advised intake of fish is at least 1.2 times that of meat, equating to 100-120 grams of fish per meal. Consuming fish two to three times per week is recommended, which corresponds to roughly 300-350 grams of fish.

Sushi on a wooden board. Illustration photo by Pexels

Fish are rich in essential proteins and healthy fats. Studies show that fish are more nutritious than meat and are particularly beneficial for the elderly. Additionally, fish offer a range of valuable minerals, which are found in less variety and lower quantities in meat. Nevertheless, many fish are raised in polluted waters and are at risk of contamination with heavy metals and toxins. It is crucial to select fish from uncontaminated sources.

If your family predominantly eats meat and seldom includes fish, this dietary habit is not optimal for health. It is essential to maintain a balance among the three primary macronutrients: carbohydrates, proteins, and fats. An individual should consume between 1.1 to 1.3 grams of protein per kilogram of body weight daily. Animal proteins, comprising meat (pork, beef, chicken, duck), fish, eggs, and other seafood, should represent only 50% of the total protein intake.

While fish is highly nutritious, it should not be the sole component of the diet. A varied diet is crucial not only for fulfilling nutritional needs but also for increasing meal enjoyment.

Dr. Nguyen Trong Hung

National Institute of Nutrition