Whether your goal is to lose fat, gain muscle, or just get yourself a little more toned in time for summer, your focus should be on including a form of lean protein at every feeding opportunity.Protein helps with satiety and dietary protein is crucial in the rebuilding and recovery of our muscles.
There has been alot of discussion lately on various message boards in regards to 'inexpensive' sources of lean protein. Hey, the economy is not looking all that rosy and we're all looking to cut back where we can.
Stay tuned for an upcoming posting that further explores good, inexpensive sources of protein! For now, I'd like to focus on canned tuna, which I'm seeing recommended over and over again.
At first glance, canned tuna appears to be an ideal source of protein. A 5 oz can of Bumble Bee Solid White Albacore Tuna In Water will cost you around $1.99 and contains:
175 calories, 2.5 g fat, 0 carbs, 37.5 g protein
However, it's important to note that The Environmental Defense Fund has issued a health advisory for longline-caught albacore tuna (the kind used in most canned tuna) due to elevated levels of mercury. The EDF recommends that adult men and women limit their consumption of canned, albacore tuna to no more than 3 meals per month (a "meal" is defined as 6 oz).
The EDF also points out that fish is generally healthy to eat, but you should limit the consumption of certain types of fish. You can access a chart here that lists the most contaminated fish, and how much can safely be eaten each month (assuming no other contaminated fish is consumed). The advice is based on EPA guidance and the latest mercury and PCB data.
My Two Cents
All this talk about mercury poisoning should not turn you away from eating fish, which is an excellent source of heart healthy Omega-3 fats and an excellent source of protein!
You can still have a can of tuna a couple of times each month, but you also want to make certain to incorporate fish into your diet that are low in toxins. Domestic (US) shrimp, wild salmon, Pacific flounder, rainbow trout and tilapia can be eaten several times each week.
While a bit more expensive than canned tuna, I love wild, canned salmon - which doesn't need any mayo to taste good! You can literally eat it right out of the can, although salmon cakes are another tasty treat.
Train hard; stay strong.
Peace.
Susan
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comments
1 Response to "Fish Is Good; Mercury Is Bad"I like Gorton's frozen wild caught salmon fillets in Lemon Pepper for convenience sake and taste. That said, they are a little higher in sodium than fresh salmon, and because they are made to contain only 100 calories per fillet, they have less omega than wild caught salmon as well. However, they are still a good lean protein source at 16g per serving and only 3g of fat. Usually, they are $3.99 for two fillets, but can be found on special quite often.
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