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Food for Mood & Top Tips for Health

Updated: Jul 15, 2020


This week's Food Focus: Sardines & Omega 3 oil

Sardines are one of a number of fish full of lots of things which are good for us including:

Vitamin B12  - an important water-soluble vitamin that helps maintain nerve function, brain health, blood cell formation, energy levels and more.

Selenium, which amongst other things, this helps to make our ‘happy’ chemical, serotonin.

Vitamin D and calcium which protects our bone health

and Omega 3 oil which protects us against heart disease and there is evidence to suggest it may keep our brains healthy too.

Sardines can also help with controlling blood sugar levels, and help with weight loss because their high protein content helps to keep us feeling full.

Which fish/seafood are good sources of omega 3?

  • mackerel

  • kippers

  • pilchards

  • trout

  • sprats

  • salmon

  • herring

  • crab (fresh)

  • whitebait

  • swordfish

  • sardines

Guideline portion amounts

18 months to three years¼ - ¾ small fillet or 1-3 tablespoons

four to six years½ - 1 small fillet or 2 - 4 tablespoons

seven to eleven years1 - 1 ½ small fillets or 3 - 5 tablespoons

12 years to adult140g (5 oz) fresh fish or 1 small can oily.

How much should I eat?

Everyone should try to eat two portions of fish per week, one of which should be oily fish. In the UK there is no specific recommendation of a dose for omega-3 for the general population.

Find out more from the Association of British Dietians

What if I don’t like/eat fish?

People who do not eat fish can get omega-3 from the following foods: nuts and seeds e.g. walnuts and pumpkin seeds; vegetable oils e.g. rapeseed and linseed; soya and soya products e.g. beans, milk and tofu; and green leafy vegetables.

Omega-3 enriched foods

Some foods have omega-3 added to them and can be useful sources, especially for vegetarians and others who avoid fish. These include eggs and some brands of milk, yoghurt, bread and spreads. These foods do help to increase your omega-3 intake.

Quote of the week

Life is rather like a tin of sardines - we're all of us looking for the key. Alan Bennett

Top Tip of the Week

Also a quote this week and good advice from Lucille Ball. I you’re too young to remember her, she had a TV show in the 1960s called I Love Lucy.

“When I stopped being prisoner to what I worried was others’ opinions of me, I became more confident and free.”

Most of the time other people aren't even thinking about us, never mind thinking badly about us. They're too busy getting on with their own lives. So if we can stop worrying that they are, we'll feel a lot better.

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