Tipsbook

You’re good about watching what you eat. But every now and then, you splurge on a meal that’s definitely not on any weight loss plan.

Are ‘cheat meals’ a good thing or a bad thing? Our dietitians share their points of view:

Con: Cheaters never win

“With ‘cheat meals,’ the only thing you’re cheating is yourself,” says Anna Taylor, MS, RD, LD, CDE.

If you hope to lose 1 pound a week and burn 2,000 calories per day, you’ll have to cut 500 calories per day. That means consuming no more than 1,500 calories per day.

A cheat meal consisting of a double cheeseburger with fries and a milkshake can set you back over 2,000 calories.

“Once you’ve added in other meals and snacks, it literally cancels out half your hard work in meeting your calorie and exercise goals all week,” she says.

Pro (with a few caveats)

Kate Patton, MEd, RD, CSSD, LD, is OK with cheat meals as a positive reward — as long as you offset the extra calories somewhere else in the day.

“You can exercise for a longer period of time or at greater intensity, for example,” she says.

Whether cheat meals help or hurt depends on the person, says Julia Zumpano, RD, LD.

“If you feel less deprived by eating that piece of cake, or burger and fries, and don’t feel you have to order one of everything off the menu, it could lead to better long-term outcomes,” she says.

But know that indulging in “forbidden” foods can make you start to crave them. “And if you have a history of overeating or bingeing, cheat meals can trigger those behaviors,” she notes.

Gonna cheat? Be smart

Kristin Kirkpatrick, MS, RD, LD, recommends being strategic if you decide to cheat. “Don’t plan a cheat meal just to go nuts on your diet,” she says.

“Allow yourself to go off your diet for a special event. If you find you don’t feel like cheating, then don’t — don’t force it.”

Also, keep those cheat meal choices fairly healthy, adds Ms. Patton:

• Order a single cheeseburger instead of a double bacon cheeseburger.
• Share your French fries.
• Split a pasta primavera instead of ordering a whole fettuccine Alfredo.

How’s that diet working for you?

If you find you’ve created a pattern of cheat meals, “your diet is probably not livable,” says Ms. Taylor. Many diets are too strict.

Everything you eat needn’t be a dietitian’s daydream, she notes. Start with a foundation of fiber-rich produce, whole grains, lean proteins, low-fat dairy, and healthy fats.

Then give yourself some flexibility:

• To maintain health, eat healthy food 80 percent of the time, and allow yourself 20 percent wiggle room (practicing portion control).
• To improve health, eat healthy foods 90 percent of the time, and allow yourself 10 percent wiggle room.

The bottom line: Don’t use food to reward, punish or comfort yourself. Strive for a healthy relationship with food, and you’ll enjoy a healthy weight — while also enjoying your meals.

Food ruts happen. Maybe you’re in one now. Need help getting out of it?

Dragon fruit is a nutritious — not to mention vibrant — fruit that can benefit your body and your taste buds, says registered dietitian Mira Ilic, MS, RDN, LD.

Ready to get a little adventurous? Here’s how to incorporate dragon fruit into your diet.

What is dragon fruit, and what does it taste like?

Dragon fruit, also called pitaya or strawberry pear, looks like something straight out of a Dr. Seuss book: On the outside, it’s a pink oval with green scales (hence the “dragon” name). Inside, it has white flesh with tiny black seeds. The fruit’s strange appearance also gives off “psychedelic artichoke” vibes.

“It’s a tropical fruit that comes from a cactus. It’s available everywhere around the world, but it’s indigenous to Mexico and South America,” Ilic notes.

“If you like kiwi fruit and pears, then you’ll probably like dragon fruit. It’s sweet and crunchy.”

Dragon fruits come in a variety of shapes and colors:

• Pink skin with white flesh. This is the most well-known kind, but it’s the least sweet. It’s sold under the names including Alice, Cosmic Charlie and Guyute.
• Pink skin with red or pink flesh. Bigger and sweeter than its white-fleshed cousin, this variety is sold in stores under names such as Red Jaina and Bloody Mary.
• Pink skin with purple flesh. Look for the name “American Beauty” in stores.
• Yellow skin with white flesh. Yellow dragon fruit is the hardest to find, but it’s also the sweetest.

The benefits of eating dragon fruit

The flesh of the dragon fruit is low in calories and fat-free. It also contains plenty of:

Fiber

Dragon fruit is an excellent source of fiber, Ilic says. The daily recommendation for adults is at least 25 grams — and dragon fruit packs 7 grams in a single 1-cup serving.

“Fiber, may benefit gastrointestinal and cardiovascular health,” notes Ilic. “Fiber is also filling, which is helpful if you’re trying to lose weight. People who eat whole, fiber-rich foods are more likely to maintain a healthy weight.”

Nutrients

Dragon fruit has a ton of beneficial vitamins and minerals, including:

• Carotenoids (may reduce cancer risk).
• Lycopene (may improve heart health and reduce cancer risk).
• Magnesium (important for cell function, and dragon fruit provides 18% of the recommended daily amount).
• Iron (important for healthy blood and energy, and dragon fruit contains 8% of the recommended daily intake).
• Vitamin C (helps your body absorb the iron and boosts immune system health).

Gut benefits

Healthy bacteria in your gut may help digestion and even reduce colon cancer risk. “Some studies appeared to show that dragon fruit promoted the growth of healthy gut bacteria,” says Ilic. “It may have a positive effect on the gut microbiome, the good bacteria in our intestines.”

How to cut and eat dragon fruit

If you can’t find dragon fruit in your local supermarket, you may have better luck in a specialty food store or Asian market.

To pick one out, Ilic recommends trusting your gut. “Follow your fruit know-how,” she says.

“It should be slightly soft when you’re testing it with your finger. If it’s overly firm, you can still bring it home and leave it on your counter to ripen.”

Peel and cut it into sections when you’re ready to eat it. Much like an avocado, you eat the flesh and discard the skin. You could also cut it in half and scoop out the flesh with a spoon or melon baller.

Dragon fruit is best eaten raw, but you can throw it on the grill like some other fruits. Enjoy it on its own or add it to:

• Cocktails.
• Desserts.
• Fish, especially cod, tuna and mahimahi.
• Salads.
• Smoothies.

“Once you cut it up, wrap it tightly and put it in your fridge,” says Ilic. “When your dragon fruit starts to get mushy and brown, throw it away.”

From sippy cups to foil pouches, juice has become a ubiquitous part of meals and snacks for many kids. But new guidelines from the American Academy of Pediatrics (AAP) suggest that parents limit how much juice their children drink — and the smallest kids shouldn’t have any juice at all.

What the guidelines say

The AAP lays out the following rules for juice consumption:

• For infants under 1 year, give them no juice at all, unless indicated by a doctor.
• For toddlers ages 1-3, limit daily intake to a maximum of 4 oz.
• For children ages 4-6, limit daily intake to between 4 and 6 oz.
• For children ages 7 and up, limit daily intake to no more than 8 oz., and juice should make up no more than 1 cup of the recommended 2-2½ cups of fruit per day.

If your tot regularly carries around a cup of juice or consumes several boxes of juice each day, your family might need to make some adjustments. Most juice boxes and pouches contain between 6 and 7 oz. of juice — more than one each day is too much for any kid.

But I thought juice was healthy!

Juice isn’t necessarily unhealthy, but excessive juice consumption can cause a number of problems. Here are five reasons.

1. Fiber is lacking. “When you drink juice, you’re not getting the fiber that’s present in fruit,” says pediatrician Karen Vargo, MD. “Fiber helps regulate blood glucose metabolism. When you drink pure juice, your blood glucose goes way up, because there’s no fiber to counter all the sugar in the juice.”

Fiber is also important for regular bowel movements, Dr. Vargo notes.

2. Babies don’t need the extra sugar. “Juice has no nutritional benefit for babies under 1,” says Dr.Vargo. “They get everything they need from breast milk or formula.”

3. Juice crowds out better choices. For older kids, drinking juice can result in “undernutrition,” when it takes the place of other beverages, such as milk, Dr. Vargo says. This causes kids to miss out on other nutrients — vitamins and minerals they need.

4. Weight problems are a concern. Juice can also cause “overnutrition,” she says. Because it’s so calorie-dense, juice consumption can lead children to have problems with unwanted weight gain and obesity.

5. It damages teeth. Too much juice can also cause tooth decay, even when it’s watered down. This is especially true for kids who carry juice with them and drink it throughout the day — the constant stream of sugary liquid is tough on teeth.

One exception to the no-juice recommendation for babies

Dr. Vargo recommends following the AAP guidelines, but explains the one exception for babies under 1: “The only possible exception is if they’re struggling with constipation,” In that case, babies over 6 months can have up to 4 oz. of juice — but only until you resolve constipation.

Prune or pear juice are the go-to choices for constipation. They contain sorbitol which can increase the frequency of bowel movements.

On the other hand, if your child has diarrhea, avoid juice altogether.

Other advice on your child’s juice consumption

Dr. Vargo also has recommendations on how to serve juice to your children. “If toddlers are going to have juice, they need to consume it at a designated snack time. They sit down, they have their snack and they drink their juice, preferably from a big-kid cup.”

It’s also best for kids to avoid unpasteurized juice — which you might find at a farmers’ market or fruit stand. These types of juice can contain E. coli and salmonella bacteria. But, Dr. Vargo notes, squeezing your own juice at home is fine.

Although the new juice guidelines might require some adjustment, there’s no need to eliminate it entirely. “You can include juice as part of a healthy diet,” says Dr. Vargo, “but you shouldn’t use the juice to replace fresh fruit or vegetables.”

If you’ve ever had a leg cramp, you’ll recognize the description: A sudden clenching of the muscle in your calf, foot or thigh. The cramp lasts for a few seconds to a few minutes, but the muscle can be sore for up to several hours after it relaxes.

And these annoying episodes tend to strike when you least expect them. “Leg cramps can occur while you’re awake, but most occur at night,” says family medicine doctor Matthew Goldman, MD.

What causes leg cramps at night?

There’s a long list of things that might be causing these cramps, Dr. Goldman says. Possible causes fall into several categories:

• Anatomical issues: Things like flat feet or abnormalities of the knee joint can lead to leg cramps.
• Activity and positioning: If you sit too much, spend too much time in an awkward position or stand all day on a concrete floor, your leg muscles might cramp at night. Overexertion of your muscles during exercise can also bring on nighttime cramping.
• Neurological conditions: Problems such as pinched nerves, Parkinson’s disease and amyotrophic lateral sclerosis (ALS) can lead to leg pain.
• Metabolic issues: A range of metabolic problems can cause leg cramps, including hypothyroidism, diabetes, low magnesium and even salt imbalances caused by excessive sweating.
• Medications: Certain prescription drugs are linked to leg cramps, including common medications like oral contraceptives and statins.
• Circulation disorders: Conditions such as anemia and peripheral artery disease can bring on nocturnal leg cramps, too.
• Idiopathic causes: Idiopathic is the medical term for “we don’t understand what’s causing this.” And unfortunately for people looking for answers, most nocturnal leg cramps are idiopathic, Dr. Goldman says.

When should you be concerned?

Nighttime leg cramps are common — as many as 50% to 60% of adults have experienced them, as well as 40% of pregnant women. If you wake up with a painful knot in your calf, it doesn’t automatically mean you have a serious underlying condition.

Occasional cramps are probably nothing to fret over. But Dr. Goldman recommends talking to a doctor if you notice these symptoms:

• Waking up several times a night with leg cramps.
• Leg cramps that prevent you from getting enough sleep.
• Muscle cramps in other parts of the body, besides the legs and feet.
• Leg cramps combined with a known electrolyte imbalance or fluid abnormality.
• Significant pain, leg swelling and/or skin changes.

When you talk to your doctor, include any details you can remember about when the leg cramps happen, how long they last and anything else you can note about them. And mention any medications you take and underlying conditions you may have.

Ease the pain: Leg cramp treatment

For many people, though, leg cramps aren’t a sign of an illness. Still, they can be a painful nuisance. Dr. Goldman recommends these tricks to help calm your angry muscle:

• Stretch: If your calf is clenched, for example, straighten your leg and pull your toes toward your shin.
• Stand: Get out of bed, stand flat on your foot and press it firmly into the floor.
• Walk: Move around and jiggle the sore leg.
• Warm: A hot shower or warm bath can ease the cramp and soothe lingering soreness.
• Ice: Some people find more relief from cold than hot. Try rubbing the sore muscle with ice wrapped in a towel.
• Elevate: After the cramp eases, prop up the affected leg.

How to prevent leg cramps

Better yet, prevent the cramp from striking in the first place. These strategies can reduce the risk of nocturnal leg cramps:

• Limit caffeine and alcohol.
• Drink plenty of water, especially if you’re taking diuretics.
• Gently stretch your legs before bed.
• Wear shoes that are supportive, especially around the heel. (Sorry, flip-flops won’t cut it.)
• Keep bedding loose at the foot of the bed so your feet can move freely.

If those strategies don’t work, your doctor may be able to prescribe medications to prevent leg pain from cramping your slumber.

It’s certainly not breaking headline news that being overweight or obese is harmful to your health. “As weight goes up, so does the risk of serious problems such as high blood pressure, diabetes and heart disease,” says cardiologist Leslie Cho, MD.

But body size is just one number when it comes to calculating risk. Body shape matters, too.

So how do you figure out whether your shape is just-right or needs tweaking? Here are the key numbers to consider. (The math is minimal, we promise.)

The basics of body mass index

Odds are you’re familiar with body mass index (nickname: BMI). BMI factors in both height and weight to estimate how much body fat a person has. The scores break down like so:

• Underweight: Below 18.5.
• Normal/Healthy: 18.5 to 24.9.
• Overweight: 25 to 29.9.
• Obese: Over 30.

BMI is easy to figure out, since handy BMI calculators are available to do the math for you. And the number is useful, Dr. Cho says. “For the majority of Americans, BMI is a pretty good indicator of risk.”

But it’s not perfect. BMI might overestimate risk in athletes who have a lot of muscle and little fat for their height. And it could underestimate risk in older people who have lost muscle tone.

Plus, body fat isn’t all created equal. It’s possible to have a healthy BMI, but still be at elevated risk for heart disease if your fat cells are settling in the wrong areas. To go beyond BMI basics, you’ll have to do a little navel-gazing. (In other words: Grab a tape measure, because it’s time to measure your waist!)

Why waist size matters

You’d think that fat cells don’t have much to do except making you feel self-conscious at the beach. Wrong! They’re surprisingly busy.

“We used to think fat just hung out in the body, but that’s not the case,” Dr. Cho says. “Fat cells are extremely active. They release hormones and other chemicals that can fuel inflammation.”

Inflammation, in turn, is linked to an increased risk of many diseases, including nasty ones like heart disease, cancer and diabetes. And unfortunately for Old St. Nick and his bowl-of-jelly belly, fat cells in the abdomen are especially active.

From a heart disease perspective, it’s better to be a pear shape than an apple.

Measuring waist size

If you want to determine your health risk, waist size is an important number to measure. A study published in the Journal of the American Heart Association found that waist size was better than BMI at predicting the risk of heart attack, especially in women.

These measurements can help you clue into the situation around your middle:

• Waist circumference. To measure your waist, wrap a tape measure around your middle just above your hipbones. Exhale, then check the number. In general, risk goes up when waist size measures more than 35 inches for women or 40 inches for men. (Note: If you’re from South Asia, China or Japan, risk goes up when your waist is more than 31 inches if you’re a woman or 35 inches for a man).
• Waist-to-hip ratio. For even greater accuracy, get a feel for how much fat is stored in your waist, hips and rump. Measure your hips by holding the tape measure snugly around the widest point of your hips. Divide your waist measurement by your hip measurement. A healthy range is less than 0.8 inch for women, and 0.9 inch for men.
• Waist-to-height ratio. Like the waist-hip ratio, a waist-height ratio looks at waist size in relation to — you guessed it! — your height. Ideally, your waist measurement should be less than half of your height. (So if you’re 5 foot 6, or 66 inches, your waist circumference should be less than 33 inches.)

Crunching the numbers for a healthy heart

How many math problems do you need to do to stay healthy? Dr. Cho says crunching all the numbers can help you paint a clearer picture of your risk. But if math isn’t your forte, BMI and waist circumference alone are good indicators of risk, Dr. Cho adds.

“It’s a busy world out there. I want people to take ownership of their risk in a way that works for them.”

Ultimately, Dr. Cho says, people should view these numbers not as signs of doom and gloom, but as inspiration to adopt some healthier habits, if needed. Even small amounts of weight loss can improve the health of your heart.

“Sometimes the hardest things to do are the things that make the biggest difference,” she says. “If you are overweight, it’s important to make changes to your diet and exercise routines.”

Washing food before you eat it may sound like a good idea, but that’s not always true.

Registered dietitian Laura Jeffers, MEd, RD, LD gives these guidelines for food safety.

1. Don’t rinse meat before cooking. Many people believe you should wash or rinse raw poultry, beef, pork, lamb or veal before cooking, but it’s actually not necessary. Any bacteria that might be on it will be killed during the cooking process. In fact, rinsing meat before cooking it can actually do more harm than good. When you rinse raw meat, bacteria can be splashed on other items in your kitchen and spread to other foods, utensils and surfaces. This is what we call cross-contamination.
2. Don’t rinse eggs. The same is true for eggs. Eggs are washed during the commercial egg process, and federal regulations outline what procedures and cleansers can be used. Any other handling, such as washing or rinsing, just increases the risk for cross-contamination, especially if the shell gets cracked.
3. Do wash produce. Produce is a different story. Before eating or preparing fresh fruits and vegetables, wash them under cold running water to remove any lingering dirt or bacteria. If the item has a firm surface, like you’d see on apples or potatoes, it’s OK to scrub the surface with a brush. But don’t wash fruits or vegetables with detergent or soap. Those products aren’t safe to use on foods because you might end up ingesting them.

   When preparing fruits and vegetables, cut away any damaged or bruised areas because those are the areas in which bacteria can thrive. Immediately refrigerate any fresh-cut items (like salad or fruit) for quality and safety purposes.

4. Don’t soak meat in salt water in an effort to remove bacteria. This is not recommended because it really doesn’t do anything! If you do choose to soak your meat in salt water (for whatever reason), take measures to avoid cross-contamination and make sure that soaking is done while the meat is still in the refrigerator.

   By the way, soaking pork products does little to remove salt and is not recommended. Instead, look for low-sodium options when purchasing meat if you’re trying to keep your salt intake down.

5. Do wash your hands to prevent cross-contamination after handling raw meat. Hand washing after handling raw meat, poultry or its packaging is an absolute necessity because anything you touch afterward could become contaminated. In other words, you could get sick by picking up a piece of fruit and eating it after handling raw meat or poultry.

   Wash your hands with soap and warm water for 20 seconds before and after handling food, and also after using the bathroom, changing diapers, tending to a sick person, blowing your nose, sneezing, coughing or handling pets.

6. Do wash counter tops and sinks with hot, soapy water to prevent cross-contamination from raw meat or poultry juices. For extra protection, you can sanitize with a mixture of bleach and water (one tablespoon of unscented, liquid chlorine bleach per gallon of water).
7. Do throw away meat packaging. Packaging materials from raw meat or poultry, such as foam meat trays or plastic wraps, can also cause cross-contamination. So you should never reuse those for other food items. These and other disposable packaging materials, like egg cartons, should be discarded.
8. Don’t re-use any cooking utensils that have been used on raw meats. For example, if you use a spatula to put a raw hamburger patty on the grill, wash the spatula with hot water before re-using it while cooking. Get a new serving plate when cooked food is ready to be dished up if the raw meat was on the serving platter. Also, keep cutting boards and produce far from any raw meat preparation area.

When the food on your plate or in your bowl doesn’t match a proper, healthy serving size, you may have “portion distortion.”

But food lovers, rejoice: Portion distortion goes both ways. Registered dietitian Kristin Kirkpatrick, MS, RD, LD, explains that there are some foods people tend to overeat, but there are certain foods people eat in too-small portions, too.

The four foods below come with plentiful health benefits — and you can probably eat more of them than you think.

1. Berries: Berries contain an amazing amount of antioxidants, vitamins and minerals — all in a tiny, power-packed package. These sweet or tart treats come with an extra benefit: You can snack on them by the handful. Berries often come in pint-sized containers. Because a proper portion is one cup, you can eat half a container at a time. Enjoy, and eat up.
2. Green leafy vegetables: If you want to improve the ratios on your dinner plate, add more vegetables, which people tend to under-eat, and smaller portions of proteins such as meat, which people tend to overdo. Whether you’re munching on asparagus for its antioxidants, fiber and folate or digging into a plate of Brussels sprouts for their cancer-fighting properties, a good rule of thumb is ½ cup of cooked or one cup of raw vegetables. But if you want more than that, you can. Americans eat way too few leafy greens to begin with.
3. Walnuts: Walnuts are the only nut that contains Omega 3 fatty acids. A good snack portion of walnuts is ¼ cup, which contains 11 grams of polyunsaturated fat. Polyunsaturated fat may help improve lipids in the blood and lower the risk of heart disease. In addition to containing this beneficial fat, walnuts are a good source of fiber and vitamin B6.
4. Starchy vegetables: Starchy vegetables provide a wide range of vitamins, minerals, antioxidants and fiber. They include white potatoes, sweet potatoes, pumpkin and a variety of winter squashes, green peas and corn. When eaten in moderation, they provide a rich source of vitamin B-6 and potassium. Generally, ½ cup is a good — and filling — serving size for starchy vegetables. A baked potato is the exception; keep your portion to about the size of a computer mouse.

It’s a simple concept. Whip together equal parts water, sugar and instant coffee. Then pour the fluffy, cloud-like foam into a glass of milk and voilà!

Dalgona coffee, aka whipped coffee is having a moment right now, especially because of how insanely easy it is to make. Registered dietitian Maxine Smith, RD, LD, shares how to make this tasty treat while balancing out the sugar and caffeine.

How to make whipped coffee

A traditional whipped coffee recipe calls for the following:

Ingredients

• 2 tablespoons sugar.
• 2 tablespoons instant coffee.
• 2 tablespoons hot water.

Directions

1. Whisk together all three ingredients by hand (or bring out the big guns and haul out your electric mixer) until it forms a mousse-like mixture. Typically this takes about 1 to 2 minutes of mixing.
2. Pour the foam overtop a glass of milk and ice to create an iced coffee-like drink. (If you’re feeling wild, try topping it with cinnamon, cocoa or an additional sprinkle of instant coffee.)

Balancing out the sugar & caffeine of whipped coffee

Because of the sugar, whipped coffee is a sweet drink. And unfortunately, the two tablespoons of added sugar in the recipe is going to blow most people’s sugar budget for the entire day.

The American Heart Association recommends that women eat no more than 100 calories (6 teaspoons), and that men eat no more than 150 calories (9 teaspoons), of added sugars daily.

If you’re trying to steer clear of added sugar, you’ll need to find a bulky sugar substitute that will still melt together with the instant coffee to create the fluffy texture.

Smith recommends trying:

• Granulated stevia.
• Granulated monk fruit.

To cut the calories even more, make the recipe as is, but pour it over unsweetened almond milk or oat milk instead of traditional milk. You’ll also decrease the carbs and sugar if you opt for some kind of nut milk instead.

If you like the idea of whipped coffee, but can’t get behind the idea of adding more caffeine to your diet, try a decaf instant coffee blend instead. Using two tablespoons of regular instant coffee is the equivalent of drinking two additional cups of coffee.

Do you need to use instant coffee?

Most recipes really only work with instant coffee instead of regular ground coffee. Instant coffee gives the components an airy texture when whipped together. If you’re feeling inspired to create your own instant coffee, you can try grinding regular coffee grounds into a super fine powder. You’ll likely need to run the powder through a coffee grinder a few times before it becomes the consistency of instant coffee.

Still trying to perk up your coffee?

If you’re looking to give your traditional cup of coffee a make over, but trying to control your sugar intake, try adding a dash of cocoa powder, stevia or cinnamon to your drink. Or embrace unsweetened almond milk or unsweetened soy milk as your coffee creamer of choice. You can also add in a drop or two of vanilla extract or blend your coffee with ice and nut milk for a cold brew.

From sardines to mackerel, fish has a multitude of benefits ranging from omega-3 acids to protein. However, there are a few varieties that are healthier for you than others. Registered dietitian Julia Zumpano, RD, LD, breaks down the three fish that deserve more attention and three that you should avoid in Diabetes.

The Best

1. Sardines

Sardines provide a variety of benefits.

“You can’t go wrong with sardines,” says Zumpano. “They’re a wonderful source of omega-3 fatty acids, they’re caught in the wild and they’re cheap.”

Sardines provide 2 grams of heart-healthy omega-3s per 3 ounce serving, which is one of the highest levels of omega-3 and the lowest levels of mercury of any fish. They contain a great source of calcium and Vitamin D, so they support bone health, too. Other than fortified products, there are few other food sources of Vitamin D. They may be packed in water, tomato juice or olive oil. Read the label to make sure you don’t exceed your daily limits for sodium and fat.

“Since sardines are more likely to be sustainably caught, they’re a safe choice for pregnant and nursing women,” notes Zumpano.

Worried about encountering the entire fish, head intact? Today, only the edible portions are included. Try serving sardines sprinkled with lemon juice and 1 teaspoon of olive oil or with chopped tomatoes and basil, oregano or another Italian seasoning. For a quick snack, serve sardines on whole grain crackers.

2. Herring

Fatty fish like herring provide around 1.5 grams of omega-3s per 3 ounce serving. Herring also boasts more omega-3 fatty acids than either salmon or tuna, which are essential to human health since our bodies can’t make these fats.

Herring contains less mercury than other omega-3-rich fish you may be eating, like tuna, king mackerel, swordfish and halibut.

“Try it chilled, with a light marinade of white wine vinegar, red onion and dill,” says Zumpano. “Another popular option is to pair herring with mustard and dill.”

 3. Mackerel

Atlantic and Atka mackerel from Alaska are high in inflammation-fighting omega-3s and low in mercury, but not all mackerel get a thumbs-up. King mackerel, from the Western Atlantic and Gulf of Mexico, has a high mercury content. Zumpano suggests limiting Spanish mackerel as well due to mercury concerns.

“Try grilling or poaching mackerel to throw over a salad, or serve it with a side of grilled veggies,” she notes.

The Worst

Meanwhile, think twice about ordering these popular fish or adding them to your grocery cart:

1. Tilapia

“Sure, tilapia is a lean source of protein, but it lacks the omega-3 content of fatty fish like salmon, tuna, herring and sardines,” says Zumpano.

Most people don’t get enough omega-3s in their diet. If you’re going to enjoy fish, it’s best to choose fish that are highest in this essential nutrient.

2. Tuna

“Fresh tuna is a great source of omega-3s,” says Zumpano. “But everyone’s desire for sushi may be putting us at risk for mercury toxicity.”

Exposure to high levels of mercury increases the risk of cognitive defects and other health problems. You’re not necessarily safer with canned tuna, either. Albacore tuna, one of the more popular fish in the United States, is consistently high in methylmercury.

“The same is true for canned light tuna unless you’re purchasing from a company that checks the mercury levels of each can,” continues Zumpano. “But very few companies currently take this extra step.”

3. Imported catfish

Catfish, which is 90% imported, often comes from contaminated waters and may contain dangerous chemicals and antibiotics. If you love your catfish, choose farm-raised varieties from American waters or try Asian carp, which has a similar taste.

The next time you’re weighing dinner options, follow these tips for choosing fish that are high in omega-3, low in mercury, safely sourced and sustainably caught. When purchasing canned fish, be sure that it’s BPA-free. You’ll find yourself enjoying some menu options you haven’t tried before.