Get Hooked

Seafood is low in calories, packed with protein and is a leading source of powerful omega-3s. The editors of Women’s Health magazine break down the five best catches of the day that should be incorporated into every woman’s grocery list.

Salmon: This pink-fleshed fish is famous for its hefty omega-3 content, but it’s also nature’s number one source of vitamin D, which is essential for strong bones and a healthy immune system. Just three ounces contain 52 percent of your recommended daily dose of niacin, which is a B vitamin that boots energy and helps your body metabolize carbohydrates and fat.

Dungeness Crab: Three ounces of this Northern Pacific crab contains only 73 calories and 15 grams of protein. Crabs are usually cooked like lobsters (boiled alive), but you can also eat them frozen, which is just as tasty and satisfying.

Barramundi: This Australian swimmer is a white-fleshed fish with a boatload of omega-3s as well as being low in calories and mercury. Better yet, this type of fish is raised in a closed, pollution-free environment.

Sardines: Known as “health food in a can” this catch is low in mercury and like most oily fish, full of omega-3s. Fresh sardines can be tough to find if you don’t live in the West Coast; but smoked or canned are equally as good. Three ounces pack more calcium and vitamin D than a glass of milk.

Bay Scallops: These petite mollusks are one of the leanest proteins around with only 95 calories and less than one gram of fat per three ounces. They also contain 20 percent of the immune-boosting selenium you need in a day. When you buy scallops, they should be dry and firm, not sitting in any kind of liquid.

For more healthy food tips, check out or pick up the April 2011 issue of Women’s Health, on newsstands now!