Fish is rich in protein, the nutrient the body needs to build strong healthy muscles and bones as well as to help repair the scrapes and scratches that are part and parcel of growing up. Protein is needed by every part of the body – skin, hair, nails, heart, lungs as well as muscles and it is a vital nutrient for healthy development. Children need to eat a protein food at lunch and dinner and fish can be a very healthy choice. Apart from protein fish are also rich in several essential vitamins and minerals. All fish are rich in selenium, iodine and zinc. Selenium is a powerful antioxidant that helps to protect the body from toxins and may play a role in helping to prevent cancer. Iodine is essential for a healthy metabolism and zinc helps to boost the immune system and fight off coughs and colds. The oil rich fish (salmon, trout, mackerel, herring and sardines) are all rich in vitamins A and D. Vitamin A is needed for healthy skin and eyes and vitamin D is important in helping the body to absorb the calcium needed for growing bones. Normally we make vitamin D when we expose our skin to sunlight but if children are not outside very often or if they use sun-block in the sun, they may not be making all the vitamin D they need. Oil-rich fish is one of the few foods that contain vitamin D so it is good to encourage children to eat oil-rich fish at least once a week. All fish contain B vitamins, the vitamin that helps the body to release the energy from food. Fish contain lots of vitamin B12 which is vital in growing new blood cells. How to encourage Fish: Do offer fish at least once a week. It can take time for children (and adults) to get used to the new taste and texture of fish. As they get more familiar with how fish feels in their mouth, they will start to be more comfortable eating it. Do be patient. Start with very small amounts of fish - even a mouthful with a meal (maybe offer it as a starter) and gradually work up. It generally takes about 6 weeks of trying a new food to become comfortable with it, so take your time. Do start with white fish like whiting and haddock which have a milder flavor. As your child gets used to the fish you can add in new varieties and start introducing the stronger tasting oil-rich fish. Don’t force children to eat fish – this usually puts them off. Do encourage them to try even one small taste each time you serve fish and let them eat more if they want to. Do eat fish yourself. Most children will copy what they see their parents doing – if they see you eating and enjoying fish, they are more likely to try it themselves. Do offer fish to children as early as possible. Fish is an ideal food for weaning – but take care to remove all the bones, especially and small, fine bones. Do get older children involved in cooking and preparing meals with fish – many children are willing to eat anything they have made themselves. Do try lots of different kinds of fish – cod, haddock, salmon, trout, tinned fish and fresh fish, fish steamed, baked or even occasionally deep fried. Different types of fish and shellfish provide different nutrients. Oily fish Oily fish include: herring (bloater, kipper and hilsa are types of herring) pilchards salmon sardines sprats trout mackerel Fresh and canned tuna do not count as oily fish. Oily fish are: high in long-chain omega-3 fatty acids, which may help to prevent heart disease a good source of vitamin D Some oily fish contain bones that you can eat. These include whitebait, canned sardines, pilchards and tinned salmon (but not fresh salmon). These fish can help keep our bones strong because they are sources of calcium and phosphorus. White fish Cod, haddock, plaice, pollock, coley, dab, flounder, red mullet, gurnard and tilapia are all examples of white fish. White fish are: low in fat, making them one of the healthier, low-fat alternatives to red or processed meat, which tends to be higher in fat, especially saturated fat some species can be a source of omega-3 fatty acids, e.g. sea bass, sea bream, turbot, halibut, but at lower levels than oily fish Shellfish Shellfish includes prawns, mussels, scallops, squid and langoustine. Shellfish are: low in fat a source of selenium, zinc, iodine and copper Some types of shellfish, such as mussels, oysters, squid and crab, are also good sources of long-chain omega-3 fatty acids, but they do not contain as much as oily fish. Oily fish and omega-3 fatty acids Oily fish contains long-chain omega-3 fatty acids. Long-chain omega-3 can help to prevent heart disease. It is also important for women who are pregnant or breastfeeding, because it can help a baby's nervous system to develop. Oily fish are the richest source of long-chain omega-3. Some white fish and shellfish also contain long-chain omega-3, but not as much as oily fish. The main shellfish sources of long-chain omega-3 are: mussels oysters squid crab
