Health is Wealth
This bright, lemony salad is best made with farm-fresh asparagus, which is dressed and eaten raw here. Look for stalks that are bright green with firm, tight tips. Buy it in season from your local farmer’s market.
1 pound fresh asparagus
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon shaved Parmesan
8 fresh chives
Makes 4 servings
Calories: 70
Total fat: 4 g
Saturated fat: 1 g
Trans fat: 0 g
Protein: 4 g
Total carbohydrate: 7 g
Fiber: 3 g
Sugar: 2 g
Cholesterol: 0 mg
Sodium: 95 mg
— Developed by Sara Quessenberry for Cleveland Clinic Wellness.
August 24, 2026/Diet, Food & Fitness/Nutrition
The best choices are high in omega-3s and protein and low in mercury
Fish has earned its reputation as one of the healthiest proteins you can put on your plate. But with so many options in the seafood case, it can be hard to know which ones deserve a spot in your shopping cart.
“It can get overwhelming sometimes with so many choices,” says registered dietitian Julia Zumpano, RD, LD. “The key is choosing fish that give you the most nutritional benefit while limiting your mercury exposure.”
Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. These healthy fats can help support heart and brain health and lower inflammation, among other benefits.
Zumpano’s top choices for fish are all high in omega-3s and protein, as well as other vitamins and nutrients.
They’re also low in mercury, a toxic metal that brings health concerns in high amounts.
Here are five fish choices to search out at the market.
Don’t let their tiny size fool you: “Sardines offer big health benefits,” says Zumpano.
A 3-ounce serving provides about 2 grams of omega-3 fatty acids — one of the highest amounts of any fish. They’re also a good source of calcium and vitamin D, essential nutrients your body needs to work right.
Another perk? They’re inexpensive and easy to keep on hand. You can buy sardines packed in olive oil or tomato sauce and add them to:
If you’re watching your sodium intake, compare nutrition labels and choose lower-sodium varieties when possible.
Herring is another oily fish loaded with omega-3s. While it contains slightly less omega-3 than sardines, herring still delivers plenty of heart-healthy fats. It’s also swimming in vitamin B12 and vitamin D.
Depending on your preferences, herring can be eaten:
“Herring has a stronger, fishier flavor because it’s rich in those healthy oils,” Zumpano notes. “If you’re trying it for the first time, using mustard and dill is a traditional preparation that’s a great place to start.”
Mackerel is another excellent source of omega-3s and lean protein, but there’s one important catch: Not all mackerel is created equal.
It’s best to choose the smaller Atlantic or Spanish mackerel, which are relatively low in mercury, clarifies Zumpano. And pass on king mackerel, a larger predator fish that contains much higher mercury levels.
Mackerel is tasty grilled, baked or poached. The fish pairs well with vegetables, salads and whole grains for a balanced meal.
No list of healthy fish would be complete without salmon. Popular with diners for its rich and meaty texture, salmon is another excellent source of protein, omega-3 fatty acids and key vitamins.
When it comes to nutritional value, wild salmon holds a slight edge over responsibly raised farmed salmon, notes Zumpano. But both are excellent choices.
“If you have the opportunity to choose wild Pacific salmon, it’s a great option,” she adds. “But don’t be afraid to eat farm-raised Atlantic salmon if that’s what’s available or fits your budget.”
Rainbow trout is another option in the seafood case that checks a lot of good-for-your-health boxes. It’s rich in lean protein and omega-3 fatty acids while also providing important key vitamins and nutrients.
“Rainbow trout has a mild flavor and soft texture, too, so it’s easy to work into meals,” says Zumpano. Try it baked, grilled or pan-seared. It goes nicely with veggies, salads or whole grains for a balanced plate.
No fish is completely “bad” for you, given the protein and other nutrients they offer. But some are worth eating less often because they’re lower in omega-3s or potentially higher in mercury or other contaminants.
This list includes:
While fish consumption in the United States has risen in recent years, most Americans still don’t eat from the seas often enough, says Zumpano. That adds up to a lot of people missing out on an important source of omega-3 fatty acids.
In general, health experts recommend that adults eat two 4-ounce servings of fish per week as part of a healthy and balanced diet. (Pregnant or breastfeeding women should limit it to one serving per week, given the mentioned mercury concerns.)
Zumpano recommends adding a variety of seafood to your meals. If you’re looking for choices other than the fish cited here, check out the “best choices” list put together by the U.S. Food and Drug Administration (FDA).
“Fish is one of the healthiest sources of protein you can eat,” reiterates Zumpano. “When you choose fish that’s high in omega-3s and lower in mercury, you’re getting the greatest nutritional benefit.”
This bright, lemony salad is best made with farm-fresh asparagus, which is dressed and eaten raw here. Look for stalks that are bright green with firm, tight tips. Buy it in season from your local farmer’s market.
1 pound fresh asparagus
1 tablespoon fresh lemon juice
1 tablespoon extra virgin olive oil
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1 tablespoon shaved Parmesan
8 fresh chives
Makes 4 servings
Calories: 70
Total fat: 4 g
Saturated fat: 1 g
Trans fat: 0 g
Protein: 4 g
Total carbohydrate: 7 g
Fiber: 3 g
Sugar: 2 g
Cholesterol: 0 mg
Sodium: 95 mg
— Developed by Sara Quessenberry for Cleveland Clinic Wellness.
A creamy smoothie with crunchy toppings — in a bowl!
Smoothie base
Toppings
Makes 4 servings
Serving = 3/4 cup
Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg
August 24, 2026/Diet, Food & Fitness/Nutrition
The best choices are high in omega-3s and protein and low in mercury
Fish has earned its reputation as one of the healthiest proteins you can put on your plate. But with so many options in the seafood case, it can be hard to know which ones deserve a spot in your shopping cart.
“It can get overwhelming sometimes with so many choices,” says registered dietitian Julia Zumpano, RD, LD. “The key is choosing fish that give you the most nutritional benefit while limiting your mercury exposure.”
Fish is packed with lean protein, but its biggest nutritional advantage is omega-3 fatty acids. These healthy fats can help support heart and brain health and lower inflammation, among other benefits.
Zumpano’s top choices for fish are all high in omega-3s and protein, as well as other vitamins and nutrients.
They’re also low in mercury, a toxic metal that brings health concerns in high amounts.
Here are five fish choices to search out at the market.
Don’t let their tiny size fool you: “Sardines offer big health benefits,” says Zumpano.
A 3-ounce serving provides about 2 grams of omega-3 fatty acids — one of the highest amounts of any fish. They’re also a good source of calcium and vitamin D, essential nutrients your body needs to work right.
Another perk? They’re inexpensive and easy to keep on hand. You can buy sardines packed in olive oil or tomato sauce and add them to:
If you’re watching your sodium intake, compare nutrition labels and choose lower-sodium varieties when possible.
Herring is another oily fish loaded with omega-3s. While it contains slightly less omega-3 than sardines, herring still delivers plenty of heart-healthy fats. It’s also swimming in vitamin B12 and vitamin D.
Depending on your preferences, herring can be eaten:
“Herring has a stronger, fishier flavor because it’s rich in those healthy oils,” Zumpano notes. “If you’re trying it for the first time, using mustard and dill is a traditional preparation that’s a great place to start.”
Mackerel is another excellent source of omega-3s and lean protein, but there’s one important catch: Not all mackerel is created equal.
It’s best to choose the smaller Atlantic or Spanish mackerel, which are relatively low in mercury, clarifies Zumpano. And pass on king mackerel, a larger predator fish that contains much higher mercury levels.
Mackerel is tasty grilled, baked or poached. The fish pairs well with vegetables, salads and whole grains for a balanced meal.
No list of healthy fish would be complete without salmon. Popular with diners for its rich and meaty texture, salmon is another excellent source of protein, omega-3 fatty acids and key vitamins.
When it comes to nutritional value, wild salmon holds a slight edge over responsibly raised farmed salmon, notes Zumpano. But both are excellent choices.
“If you have the opportunity to choose wild Pacific salmon, it’s a great option,” she adds. “But don’t be afraid to eat farm-raised Atlantic salmon if that’s what’s available or fits your budget.”
Rainbow trout is another option in the seafood case that checks a lot of good-for-your-health boxes. It’s rich in lean protein and omega-3 fatty acids while also providing important key vitamins and nutrients.
“Rainbow trout has a mild flavor and soft texture, too, so it’s easy to work into meals,” says Zumpano. Try it baked, grilled or pan-seared. It goes nicely with veggies, salads or whole grains for a balanced plate.
No fish is completely “bad” for you, given the protein and other nutrients they offer. But some are worth eating less often because they’re lower in omega-3s or potentially higher in mercury or other contaminants.
This list includes:
While fish consumption in the United States has risen in recent years, most Americans still don’t eat from the seas often enough, says Zumpano. That adds up to a lot of people missing out on an important source of omega-3 fatty acids.
In general, health experts recommend that adults eat two 4-ounce servings of fish per week as part of a healthy and balanced diet. (Pregnant or breastfeeding women should limit it to one serving per week, given the mentioned mercury concerns.)
Zumpano recommends adding a variety of seafood to your meals. If you’re looking for choices other than the fish cited here, check out the “best choices” list put together by the U.S. Food and Drug Administration (FDA).
“Fish is one of the healthiest sources of protein you can eat,” reiterates Zumpano. “When you choose fish that’s high in omega-3s and lower in mercury, you’re getting the greatest nutritional benefit.”
A meal that’s heavy in sugar and starch is no way to start your day – especially if you’re following the ketogenic diet.
These recipes from functional medicine specialist Mark Hyman, MD, are a great way for anyone — keto or not — to bring real, whole, fresh foods (including non-starchy vegetables) to your plate first thing in the morning.
The jicama serves as a lighter alternative to traditional potato, while turkey bacon is a stand-in for pork.
This versatile, protein-packed meal is easy on your digestive system and always a hit with the kids, too.
A creamy, low-carb smoothie is a great way to start your day and get into fat-burning mode. And ginger is great for digestions.
What’s the easiest way to upgrade a plate of greens? Put an egg on top! This tasty and comforting dish is good for breakfast – or lunch or dinner.
For those who don’t want coffee, this latte is a great morning drink that provides healthy fat without caffeine.
With a few veggies and precooked sausage, you can have this satisfying, savory frittata on the table in under 45 minutes.
Make fruit more fun for kids — and adults!
Makes 6 servings
Calories: 140
Fat: 0 g
Saturated fat: 0 g
Sodium: 15 mg
Protein: 4 g
Carbohydrates: 32 g
Sugars: 24 g
Dietary fiber: 3 g
A new way to incorporate salmon into your weekend brunch
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