FISH & CHIPS

Order it Whether you’re eating out or ordering a take away, always ask for grilled and not fried fish to reduce the fat and calorie content of your meal. Opt for a baked potato instead of fried chips, and stay away from the sauce (such as sour cream) offered with the potato. Remember to keep the meal balanced with vegetables, so have a side salad. Be careful of vegetables that contain added unwanted calories, such as sweetened pumpkin and creamed spinach. Ask for steamed veggies instead. Stay away from fish and other foods that are deep fried, pan fried, basted, battered, breaded, creamy, crispy or in a cream sauce, as they are high in calories and saturated or trans-fats.

Make it yourself Choose fatty fish such as salmon, sardines or trout to increase omega-3 fatty-acid intake, necessary for brain development of your bright child. The omega 3’s are also beneficial for you, helping to keep your cholesterol under control. White fish (like hake, sole and kingklip) is a brilliant source of protein and provides other nutrients such as iodine, vitamin B12, some iron and zinc. Choose healthy cooking methods such as grilling or poaching as opposed to frying. Instead of frying chips, make oven-baked ones, as this further reduces the fat content of the meal. Vegetables that tie fish and chips nicely together include a coleslaw salad and a carrot salad, which children usually love. Be sure to add a low-fat vinaigrette dressing, instead of mayonnaise, to your coleslaw.

Tip: Polychlorinated biphenyls are contaminants found in some fish and accumulate in the skin or fat of fish, so always remove the skin before cooking. Frying seals in the contaminants – another reason to avoid this method of cooking.