RATING: 7½ out of 10

User's comments:
“Here's lunch – a whole-wheat pita bread with grilled butterfish and lettuce. The pita has a thin spreading of low-fat mayo."

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Expert's comments:
You seem to be making excellent food choices for your health and well-being. Choosing the whole-wheat pita option is a great way to help enhance your daily fibre intake. Fibre is not only necessary for regular bowels but is essential for regulating glucose release into the blood stream. It may also help prevent certain cancers.

Fish is an excellent source of the essential fat, omega-3. Our bodies are unable to produce the fatty acid, hence the need to obtain it from dietary means. This important nutrient has been shown to help prevent heart disease, high blood pressure and inflammatory conditions as well as being necessary for brain development and visual acuity in infants. We should all attempt to eat fish at least 1-2 times a week.

Below is a list of foods rich in omega-3 fats:

• Sardines in fish oil
• Herring or butterfish
• Salmon (fresh or tinned)
• Pilchards (fresh or in brine)
• Mackerel
• Anchovy
• Snoek pate
• Tuna (fresh or in brine)
• Trout
• Haddock
• Omega-3 enriched eggs
• Avocado pear
• Canola or olive oil
• Flaxseed
• Walnuts & walnut oil

Using low-fat mayonnaise sparingly will ensure that your pita is lower in fat. A good tip to control the overall amount is to spread the mayonnaise thinly on one side of the pita, rather than mixing the fish with mayonnaise.

I'm glad to see you're trying to incorporate a vegetable into your lunch. Remember to aim for five fruits and vegetables per day. You could also add basil leaves, cubed cucumber and tomato as well as bean sprouts and chopped sweet peppers for variety, additional nutrients and extra crunch.
 

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