Fish
This is only for non-vegetarians.
Nutritional nuggets
Fish is a natural source of protein, omega-3 fatty acids, vitamins and minerals (the latter are highest in oily fish such as mackerel, cod, herring, hilsa and sardines).
Fat fight
The combination of protein and fat is what makes a person feel full for longer. Most health conscious people tend to completely cut out fat from their diets. As a result, they end up eating more as they feel hungry sooner.
The presence of a small amount of fat along with protein keeps one feeling full longer, thereby reducing the overall calorie intake. Additionally, fish is also beneficial for the heart.
Tasty bites
Consumption of about 100 gm or one medium sized fish is recommended twice a week. The form in which fish is consumed is very important.
Have gravy preparations or grilled fish (lightly brushed with olive oil) rather than fried fish. The latter is rich in calories, which only promotes weight gain.
Photograph: Uttam Ghosh
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