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The Mediterranean Diet
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The Mediterranean diet is a healthy eating approach that the whole family can enjoy. Since fish is an important component of the diet, you may want an easy way to identify fish that is rich in omega-3 fatty acids but not high in mercury. Chef Wendy Kohatsu uses the acronym – SMASH – which stands for:
- Salmon
- Mackerel (Spanish type not King, which is high im mercury)
- Anchovies
- Sardines
- Herring
How much fish is a good dietary target?
A good serving size is 3 ounces (about the size of a deck of cards) 2 – 3 times/week. If eating fish from a can, like herring, do drain the oil. If pregnant, always check with your doctor.
Which are the high mercury fish?
Shark
Swordfish
King Mackerel
Golden bass
Albacore tuna
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