Fish -both fresh and tinned- is an essential food in the Mediterranean diet (understood as a healthy and balanced diet). It is recommended up to four times a week in the case of fresh fish, and up to three times a week in the case of canned fish. But from what age is it advisable to eat fish? And are canned fish recommended for children?
Canned fish is a good alternative because of its high nutritional value, convenience and price. But make sure they are of good quality, they are for your children!
Fish is a food that is especially recommended as part of healthy habits and a varied, healthy and balanced diet, thanks to its nutritional properties, qualities and fundamental benefits for our health. And in the case of oily fish, the Mediterranean diet suggests eating it at least two days a week.
From what age is canned fish recommended for children?
Oily fish is a source of proteins, minerals, vitamins and Omega 3, its star nutrient that contributes to the development of a child’s memory and intelligence.
We know that from the age of 6 months, in addition to breast milk, new foods are gradually introduced into the baby’s diet: Fruits, vegetables, fish and meat. It is recommended to start with white fish and, from the ninth month, with oily fish.
Almost any type of fish can be given from the beginning: both white fish and small blue fish. As an exception, fish with a high mercury content (swordfish/emperer, bluefin tuna, shark and pike) should be avoided until the age of 10 years.
Oily fish is a source of protein, minerals, vitamins and Omega 3, its star nutrient that contributes to the development of the child’s memory and intelligence.
Although babies can start eating fresh fish in crumbled or pureed form from the age of half a year, it is from the age of 12 months that canned fish can finally be introduced into their diet. Normally it will be oily fish: tuna, sardines, white tuna… Although it is not advisable to overuse tinned fish with such young children – it is preferable for them to eat salt-free food -, it is good to have them in the pantry as a second option or for the rest of the older siblings.
The importance of a good choice.
The key is to choose quality canned foods that do not contain preservatives, colourings, additives, harmful fats or added sugars.
Despite the information available, there are still sometimes prejudices when it comes to offering canned foods to children. Many are unaware of the many benefits they can bring to children and that foods do not lose their properties during the process from fresh to preserved. We are talking about natural or undercooked products. The key is to choose quality preserves that do not contain preservatives, colourings, additives, harmful fats or added sugars.
The healthiest thing to do is to cook your own food. However, we don’t always have fresh fish or vegetables at hand (or they are not in season), so canned food is a good alternative due to its high nutritional value, convenience and price. But make sure they are quality, they are for your baby, your family, for you! Don’t you deserve it!?
Reliable canned food for children and not-so-children
These are my recommendations -even if there are no children at home-:
- Choose the best. Go for brands that give you absolute confidence, that you know how they prepare or cook the food, and the origin of the product. Which brings us to the next tip.
- Read the label: the place of origin, the ingredients and the nutritional values; the method of conservation, and the expiry date.
- Discard bulging cans and suspicious jars that have leaked juice through the lid. They must be vacuum-sealed. By simply opening, observing and smelling the contents, you can tell whether they are in good or bad condition.
- If there is any of the contents of the can left over, transfer it to a glass container and, in the case of canned fish, cover it with oil so that it lasts longer in the fridge.
Fresh food, yes. Cooking, whenever possible. Canned food, too. And quality, quality, quality, always!
But, above all, give lots of love, laugh and enjoy with them. If you know how to pass this on to your baby or your children, you will make them really happy, for sure.
Marta Olass, Olasagasti family.
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