It is the start of the herring season. But how healthy is herring actually? And how often is it best to eat fish? Pascalle Stijger from the Nutrition Center answers the best and most frequently asked questions.
Is fish healthier than meat?
“Fish and unprocessed lean meat are both in the Food Wheel and fit within a healthy diet. Both contain good nutrients, such as vitamins and minerals. Some good nutrients are more abundant in fish, while others are more abundant in meat.”
“Compared to meat, fish contains more unsaturated fat. Some of the unsaturated fat in fish consists of the fatty acids DHA and EPA, also known as fish fatty acids. Meat does not contain these fatty acids. Eating fish is therefore especially important because of these fish fatty acids. There is strong evidence that eating them is associated with a lower risk of stroke and certain heart diseases. The advice is therefore to eat fish once a week.”
Which fish is the healthiest to eat?
“We recommend choosing fatty fish if possible. This is because fatty fish in particular contain many healthy fish fatty acids, which are good for your heart and blood vessels. Fatty fish is fish that consists of more than 5 percent fat. These include herring, halibut, kipper, sardines and Atlantic salmon.”
“It does not matter whether the fish is fresh or comes from the freezer, a can or a jar. When buying fish from a can or jar, pay attention to the salt content. Preferably choose fish with a maximum of 2.5 grams of salt per 100 grams.”
Is frying fish still healthy?
“Fried fish, such as a ‘lekkerbekje’ (fried cod) or fish stick, is often a less healthy choice than unbreaded and non-fried fish. Of course, it is perfectly fine to eat it occasionally, but frying does ensure that the fish contains more fat and calories. And although fried fish contains a lot of fat, it does not fall into the category of fatty fish. They only contain extra fat due to the frying. In most cases, a lean fish species is inside the fried coating.”
How sustainable is eating fish?
“Eating fish has an impact on the environment. The sustainability of fish depends on various factors, such as the way of catching or farming, energy consumption and the effect on nature and animal welfare. Also, more of some fish are caught than are added annually. This is called overfishing. As a result, the amount of fish is decreasing or species are disappearing completely from some areas.”
Which fish is safe to eat if you are pregnant?
“If you are pregnant, it is important to eat enough fish, namely twice a week. This reduces the risk of premature birth. The fatty acids in fish are also important for the development of the brain and vision in unborn babies.”
“The advice is to preferably choose fatty fish once a week and lean fish once. Examples of fatty fish are salmon and trout. Examples of lean fish are tilapia and plaice. Certain types of fish are best avoided if you are pregnant, such as tuna, mackerel, sardines and eel.”
What do the different quality marks on fish packaging in the supermarket mean?
“You may come across different quality marks on fish packaging in the supermarket. The most important are the MSC and ASC quality marks.”
“The MSC quality mark is on fish products that come from sustainable fisheries. In sustainable fisheries, fish stocks are managed sustainably and as little damage as possible is done to life in the sea.”
“The ASC quality mark is on farmed fish that has been farmed sustainably. The quality mark has rules for water quality, less antibiotic use, more sustainable fish feed and better working conditions for the staff.”
How much fish can you eat per week?
“The advice is to eat one portion of fish per week, preferably fatty fish such as herring, salmon, kipper and sardines. Eating fish more than once a week does not provide any extra health benefits, but safety and sustainability aspects do play a role.”
“People who have an increased risk of cardiovascular disease or have had a heart attack or stroke before may benefit from more fish. The advice for them is therefore to eat fish one to two times a week and to vary the types of fish they eat.”
Why does fresh fish have such a short shelf life?
“Fresh fish is a raw product and is therefore extra sensitive to pathogens, such as listeria or salmonella. These cannot be seen with the naked eye and you cannot taste or smell them, but they can make you sick. It is especially important for pregnant women, young children, the elderly and people with reduced resistance to pay extra attention to this. Preferably eat fish on the same day or possibly the next day.”
Why does fish such as smoked salmon often have a bad Nutri-Score?
“The Nutri-Score works with positive and negative components of a product. Positive components according to the general calculation model of Nutri-Score are the amount of protein, fiber, vegetables, fruit and legumes. These are subtracted from the points for negative components, namely the amount of energy, saturated fat, sugar and salt.”
“Some fish products, such as smoked salmon or fish in (sweet) vinegar, contain a lot of salt. This causes negative points in the calculation of the Nutri-Score. This does not directly mean that it is an unhealthy product. With Nutri-Score you can only compare the same type of products with each other and choose a product with a better composition.”