A balanced diet is one of the pillars on which good health is based. That is why it is advisable to eat a multitude of foods that can provide all types of nutrients and minerals to the body. In this sense, it is advisable to eat both meat and fish, as well as vegetables and fruits..
As for fish, one of those recommended by experts, in Spain, is not one of the most expensive. It is about the sardine. And, according to the online fishmonger Esencia del Mar, it costs around nine euros per kilo.
Dr. Kristen Carley has spoken about her, in statements for the Bulgarian news portal Actualno. The expert has highlighted that “these little fish are full of omega-3s, calcium and vitamin D”.
For its part, the Spanish Nutrition Foundation (FEN), which prepares a series of sheets for each food in which it includes its properties and nutritional value, has specified that sardines, “along with anchovies, are the blue fish par excellence”.
Regarding omega-3, the entity assures that, “for one serving, it almost covers 100% of the nutritional objectives recommended for the daily intake of the population.” Furthermore, the proteins with which account are “of high biological value” and “make a significant contribution to their daily intake”reflects the FEN.
Finally they talk about its vitamin D content. This, according to the Foundation, “contributes to the normal absorption and utilization of calcium and phosphorus.”
* How can incorporating sardines into one’s diet contribute to a sustainable lifestyle?
## World Today News Presents: The Power of the Sardine
**Host:** Welcome back to World Today News! Today, we’re diving deep into the world of healthy eating and exploring a surprisingly powerful and affordable food: the sardine. We’re joined by two esteemed guests: Dr. Emily Jones, a registered dietician and nutrition expert, and Miguel Rodriguez, a renowned chef specializing in sustainable seafood dishes.
**Dr. Jones, let’s start with you. The article highlights the importance of a balanced diet. How does the sardine fit into this concept, and why is its inclusion so beneficial?**
**Dr. Jones:**
(Responds, emphasizing the sardines’ nutrient density, mentioning omega-3s, calcium, vitamin D, and its affordability as a factor in achieving a balanced diet.)
**Chef Rodriguez, we know sardines are packed with nutrients. From a culinary perspective, how can we make them more appealing to those who may be hesitant to try them?**
**Chef Rodriguez:**
(Discusses different preparations like grilling, baking, incorporating sardines into pasta sauces, or using them as a pizza topping. Highlights the importance of using fresh, quality sardines and incorporating bold flavors to enhance their taste.)
**Nutritional Spotlight: Omega-3s and Beyond**
**Host:** Dr. Jones, the article mentions that sardines are an excellent source of omega-3 fatty acids. Can you elaborate on the benefits of omega-3s for our health, and how much of this vital nutrient do we need daily?
**Dr. Jones:**
(Explains the role of omega-3s in heart health, brain function, and reducing inflammation. Discusses recommended daily intake based on age and lifestyle.)
**Chef Rodriguez, incorporating omega-3-rich foods like sardines into our diet doesn’t have to be boring. What are some creative ways to add them to everyday meals?**
**Chef Rodriguez:**📑
(Shares tips like making sardine pâté, adding them to salads or sandwiches, or using them in pasta dishes to demonstrate how sardines can easily be integrated into diverse cuisines.)
**The Sustainability Factor: Choosing Sardines**
**Host:** Miguel, beyond taste and nutrition, sustainability is crucial when choosing our food. Why are sardines considered a sustainable seafood choice?
**Chef Rodriguez:**
(Highlights sustainable fishing practices associated with sardine fisheries, emphasizing their lower position on the food chain and faster reproduction rates compared to other fish species.)
**Dr. Jones, from a health and environmental perspective, what are some key things to consider when selecting sardines at the market?**
**Dr. Jones:**
(Discusses factors like choosing canned sardines packed in olive oil or water, checking for sustainable sourcing certifications, and prioritizing smaller cans to minimize waste.)
**Final Thoughts and the Takeaway**
**Host:** As we wrap up, what final thoughts would each of you like to share with our viewers regarding the inclusion of sardines in their diets?
**Dr. Jones:**
(Reinforces the importance of sardines as a nutrient-dense, affordable, and sustainable food choice for a balanced diet.)
**Chef Rodriguez:**
(Encourages viewers to experiment with different sardine recipes and discover their own culinary preferences while promoting the benefits of sustainable seafood consumption.)
**Host:** Thank you both for sharing your valuable insights with us today. We hope you’ve enjoyed learning about the power of the sardine. Remember, making healthy choices doesn’t have to be complicated or expensive, and sardines can be a delicious and nutritious addition to any meal.
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