For Your Health
Reel in the Benefits of Fish
Nutritionally speaking, fish is one of the best protein sources available, but as an unsung hero, it‘s often overlooked in favor of proteins such as chicken and beef. Maybe you hated fish as a child, don’t really know how to cook fish, are scared of bones, or concerned about mercury. Don’t let these objections stop you from ‘reeling’ in the benefits; the health benefits of fish far outweigh any issues. Plus, it’s really delicious!
Fish is a low-fat, nutrient dense food. It’s a great source of vitamin B2, vitamin D, selenium, phosphorous, potassium, and omega-3 fatty acids. Current research indicates that omega-3 fatty acids provide cardiovascular benefits including reduced risk of heart attack and stroke, helping to drop triglyceride levels and preventing blood clots. They may also have a role in alleviating symptoms of depression, inflammation and auto-immune disorders.
To get that omega-3, the Harvard School of Public Health recommends eating approximately two 3-ounce servings of oily fish per week for reduced risk of chronic diseases. Typically, omega-3s are found in all fish, but are especially high in fatty fish such as salmon, trout, sardines, herring and sea bass.
The FDA has recently changed recommendations, encouraging everyone to consume 8-12 oz of a variety of fish weekly. The health benefits of fish outweigh concerns about mercury, even for pregnant women and young children. Only a few larger predatory fish like swordfish, shark, tilefish and king mackerel should be avoided.
Cooking fish can be easier than you think. Fish is very versatile and can be paired with many flavors. The best and healthiest ways to consume fish are to steam, bake, broil or grill fish. If you are looking for a challenge in the kitchen, try baking fish “en papiollote.” Get creative by layering fish with mixed veggies and spices of your choice, wrap up in parchment paper and bake until tender!
Mindful offerings meet stringent nutritional criteria based on the Dietary Guidelines for Americans. Each meal part is limited in calories, has fewer than 30% of calories as fat, fewer than 10 % of calories as saturated fat, and is restricted in sodium, and cholesterol. Chefs in our test kitchen develop recipes to meet these criteria in delicious fashion! Look for the Mindful icon to indulge in the healthy and delicious items offered at each meal.
Being well and eating well means becoming aware of choices and making the right decisions to achieve a better today and a better tomorrow. Your Sodexo dining team is committed to offering you a wide range of options for a healthy dining experience. From recipes that include the most nutritious mix of ingredients to offering educational resources for positive lifestyle habits, healthy options are the result of a team dedicated to advancing the well-being of the entire campus community.
Another important part of our focus on health and wellness is the use of seasonal menus, featuring fresh and healthy ingredients - many of which are grown by local or regional farmers. Every season has its own unique produce that is showcased in delicious signature dishes to highlight the distinct flavors and natural appeal of seasonal items.
For students who have special dietary and nutritional needs we have informational resources and customized menus to address your needs. These menus meet the strictest compliance standards, without sacrificing flavor, texture or presentation.
Sodexo's nutrition icons make it easy to identify healthy choices
Look for these nutrition icons on the foods being served on your campus to help you meet your dietary needs or desires. If you need assistance finding the right types of foods for you, please reach out to your on-campus Sodexo manager or chef.
If you have additional dietary questions, please contact us so we can help! Sodexo has registered dietitians ready to answer your questions and help you make healthy choices.
Learn more about making healthy choices second nature.
- A Better Tomorrow Starts Today!
Learn more about making smart choices for your health, for your community and for your planet
- Meet the Dietitian
Ask your health questions to one of our registered dietitians
- Nutrition Tracking
Use MyFitnessPal and the Nutrition Calculator to plan and track your meals
- My Plate
Get healthy eating tips, create a personalized plan, and more with the latest information from the USDA