Fish: a nutritious family food

The best change for any meal of the day is fish. It is a vital source of food for many people. It is man’s most important single source of high-quality protein, providing 16% of the animal protein consumed by the world’s population. It is a particularly important protein source in regions where livestock is relatively scarce - fish supplies less than 10% of animal protein consumed in North America and Europe, but 17% in Africa, 26% in Asia and 22% in China. About one billion people world-wide rely on fish as their primary source of animal protein.

Fish and shellfish are an important part of a healthy diet. Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart health and children's proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.

The amount of fat in different kinds of fish varies greatly. The flesh of white fish, such as cod, haddock, whiting contains only 1-2 per cent fat. But its amount in fatty fish (herring, mackerel, trout, salmon) varies from 10 per cent to more than 20 per cent. The vita­min content of white fish is similar to that of lean meat. The fat-soluble vitamins A and D are present in the flesh of fatty fish and in the livers of fish, such as cod. Fish flesh also contains a certain amount of minerals including iodine. If the bones are eaten, as for example in sardines and canned salmon, these are good sources of calcium, phosphorus and fluoride.

The changes that occur when fish is cooked are similar to those in meat but the shrinkage is not so great. Losses of mineral salts are proportional to the loss of water. The vita­mins A and D in fatty fish are both heat stable. When fish is canned or cured by smoking there is some loss of thiamin, but generally these processes have little effect on the nut­rients in fish. Modern methods of freezing do not affect the nutritive value.

Substituting fish for meat is one of the best dietary changes you can make for your family. Fish is a top-of-the-line nutrient-dense food. It's low in fat and high in many good things.

4.Answer the following questions.

1.Why can we call fish the best change for any meal of the day?

2.In what parts of the world is fish particularly important for people?

3.What are the nutritional benefits of fish?

4.Does the amount of fat vary in different kinds of fish?

5.What vitamins and minerals are present in fish?

6.What effect does the process of cooking have on the nutrients in fish?

5.Give the English equivalents to the following compound adjectives. What nouns are they used in the text with?

Життєвоважливий, високоякісний, першочерговий, добрезбалансований,

жиророзчинний, теплостійкий, першосортний.

6.Complete the following sentences.

1. Fish is the best change for...

2. Fish is an important source of...

3. Fish contains...

4. Fish is low in...

5. Fish is consumed by...

7. Remember the following words and word combinations:

translucent – що просвічує, напівпрозорий;

to denature – денатурувати, змінювати властивості білків;

to squeeze out – видавлювати;

opaque – непрозорий, світлонепроникний;

doneness test – перевірка на готовність (їжі);

to insert – вставляти;

to twist – крутити, повертати;

seasoning – приправа;

thyme – чебрець.

8.Read and translate the text.