5 Fish You Should Never Eat

By David Zinczenko with Matt Goulding
Nov 14, 2011

If you’re over the age of 12, you’ve probably had more than a few dearly held beliefs ruined by reality. Like when you discovered it was Mom and Dad, not Santa, who were orchestrating the magic of Christmas. Or when you spent hours watching “Kim’s Fairytale Wedding” over and over again, only to learn that keeping up with this Kardashian was a waste of time. As they say, reality bites.

Well, folks, I hate to do this to you, but . . .

Not all fish are good for you.

Last year, the USDA increased its seafood recommendation to 8 ounces per week, and that has led many to believe that all fish are equally smart choices. But some are so high in contaminants like mercury that their health benefits are outweighed by their health risks. Others are flown in from halfway around the world, but given labels that make you think they were caught fresh earlier that morning. And still others are raised in filthy, overcrowed pools and loaded up with chemicals to keep them alive.

So let me shed light on some very rough waters. Put these fish at the top of your don't-eat list and you'll avoid most of the troubles of the world's fishing industry.

#1: ATLANTIC BLUEFIN TUNA

Why It's Bad: A recent analysis by The New York Times found that Atlantic bluefin tuna has the highest levels of mercury of any type of tuna. To top it off, bluefin tuna are severely overharvested, to the point of reaching near-extinction levels, and are considered "critically endangered" by the International Union for Conservation of Nature. Rather than trying to navigate the ever-changing recommendations for which tuna is best, consider giving it up altogether. But if you can't . . .
Eat This Instead: Opt for American or Canadian (but not imported!) albacore tuna, which is caught while it's young and doesn't contain as high levels of mercury.

#2: ATLANTIC SALMON (Both Wild-caught and Farmed)

Why It's Bad: It's actually illegal to capture wild Atlantic salmon because the fish stocks are so low, and they're low, in part, because of farmed salmon. Salmon farming is very polluting: Thousands of fish are crammed into pens, which leads to the growth of diseases and parasites that require antibiotics and pesticides. Often, the fish escape and compete with native fish for food, leading to declines in native populations.
Adding to our salmon woes, the U.S. Food and Drug Administration is moving forward with approving genetically engineered salmon to be sold, unlabeled, to unsuspecting seafood lovers. That salmon would be farmed off the coast of Panama, and it's unclear how it would be labeled. Currently, all fish labeled "Atlantic salmon" come from fish farms. And, as you know if you follow me on Twitter, they're fed pellets that contain pink dye—that's how they get their color. Gross!
Eat This Instead: Opt for Wild Alaskan salmon.

#3: ATLANTIC FLATFISH

Why It's Bad: This group of fish includes flounder, sole, and halibut that are caught off the Atlantic coast. They found their way onto the list because of heavy contamination and overfishing that dates back to the 1800s. According to Food and Water Watch, populations of these fish are as low as 1 percent of what's necessary to be considered sustainable for long-term fishing.

Eat This Instead: Pacific halibut seems to be doing well, but the group also recommends replacing these fish with other mild-flavored white-fleshed fish, such as domestically farmed catfish or tilapia.

#4: IMPORTED KING CRAB

Why It's Bad: The biggest problem with imported crab is that most of it comes from Russia, where limits on fish harvests aren't strongly enforced. But this crab also suffers from something of an identity crisis: Imported king crab is often misnamed Alaskan king crab, because most people think that's the name of the crab. And supermarkets often add to the confusion by labeling imported king crab "Alaskan King Crab, Imported." But Alaskan king crab—crab that actually hails from the great state of Alaska—is a completely separate animal and is much more responsibly harvested than the imported stuff.

Eat This Instead: When you shop for king crab, whatever the label says, ask whether it comes from Alaska or if it's imported. Approximately 70 percent of the king crab sold in the U.S. is imported, so it's important to make that distinction and go domestic.

#5 IMPORTED SHRIMP

Why It's Bad: Imported shrimp actually holds the designation of being the dirtiest of all the seafood we looked at. (For our full list, check out 12 Fish You Should Never Eat.) Problem is, 90 percent of shrimp sold in the U.S. is imported. Imported farmed shrimp comes with a whole bevy of contaminants including antibiotics, residues from chemicals used to clean pens, E. coli, mouse hair, rat hair, and pieces of insects. Yum! Part of this has to do with the fact that less than 2 percent of all imported seafood (shrimp, crab, catfish, or others) gets inspected before its sold, which is why it's that much more important to buy domestic seafood.
Eat This Instead: Domestic shrimp. Seventy percent of domestic shrimp comes from the Gulf of Mexico, which relies heavily on shrimp for economic reasons. Pink shrimp from Oregon are another good choice; the fisheries there are certified under the stringent Marine Stewardship Council guidelines.

8 "Scary" Food Myths—Busted!

There are plenty of things to be afraid of nowadays. Occupy Wall Street has turned into Occupy All Streets. The Democrats and Republicans can’t put their heads together without making a hollow coconut sound. And Charlie Sheen is still free to date our daughters! It’s hard to know what to dress up as for Halloween, since everyday life is already really creepy!And nothing has been made scarier than our food. We've been subjected to so many nutritional ghost stories—It's cholesterol! No, it's gluten! No, it's mercury in the fish!—that we’ve turned into the consumer equivalent of grade schoolers on a camping trip, sitting around the fire listening to tales of creatures ready to jump out and drag us into the woods.But here's the good news: The supermarket isn’t a scary place at all. You already know how to eat right and take care of yourself. You just need to trust your instincts.
Below, I’m saying “Boo!” to some of the nutritional horror stories that have seized our nation of late. As Halloween season sets in, it’s time to stop fearing what lurks in your fridge. Come with me to a new nutritional world, compliments of the brand-new Eat This, Not That! 2012: The No-Diet Weight-Loss Solution, where there are no tricks, just plenty of treats!

Nutrition "Scare" #1: Fat Will Make You Fat!

Eating fat does not make you fat. In fact, not eating enough fat can make you fat. A 2008 study published in the New England Journal of Medicine found that a diet high in healthy fats proved to be superior to a low-fat diet, both in terms of weight loss and overall health benefits. Saturated and trans fats have given fat a bad name, but the truth is that the unsaturated fats found in foods like nuts, salmon, and olive oil are a key component in a healthy diet. For more easy and effective weight-loss secrets that will melt your belly fat faster than ever.

Nutrition "Scare" #2: Bread Will Make You Fat!

The low-carb craze of the early 2000s had people terrified of breaking bread, but eating the right kinds of breads and other grains can actually help you lose weight. An American Journal of Clinical Nutrition study found that overweight people who obtained all of their grain servings from whole grains lost more belly fat than those who skipped the whole grains. The reason: The fiber found in whole grain foods helps slow digestion, keeping you fuller longer. You should still avoid refined grains like "enriched" flour, but a moderate amount of whole grain bread can be a great addition to a balanced diet. Tip: True whole grain bread products will have "whole wheat" or "whole grain" flour as their first ingredient. If you see anything else, your "wheat" bread is an imposter.

Nutrition "Scare" #3: Snacking Will Make You Fat!

Mom may have told you that eating frequently is a surefire way to pack on the pounds, but she probably also told you that your face will freeze that way. In fact, snacking throughout the day is actually one of the best ways to avoid an expanding waistline. In a recent study, Spanish researchers found that participants lost significantly more body weight when they added low-sugar, high-protein snacks to their daily food routine. Why? Because consistent snacking helps maintain blood-sugar levels, keeping you full and preventing your body from storing excess fat. Two great options for a low-sugar, high-protein snack: nuts and (low-fat) dairy products, like yogurt. Or, try anything from this must-have list of the 50 Best Snack Foods in America.

Nutrition "Scare" #4: Coffee is Ruining Your Health!

It turns out that Americans' java addiction may not be such a bad thing. A 2006 study in the journal Diabetes Care showed that coffee drinkers were significantly less likely to develop type 2 diabetes, and other research has linked coffee consumption with a reduced risk of Parkinson's disease, dementia, stroke, and depression. And get this: According to researchers from the University of Scranton in Pennsylvania, coffee is the number-one leading source of antioxidants in the American diet. So go ahead, enjoy your morning cup of joe guilt free!

Nutrition "Scare" #5: Thinking About Food Will Make You Obsessed With Eating!

Think about other things: Your friends. Your 401(k). The game. Grandma’s dentures. Anything that will get your mind off food, right? Well, no: According to Dutch researchers, thinking about snacks and meals can actually help you stay lean. The study found that when asked questions like, "What will you do if you get hungry two hours before your next meal?" thinner participants were better able to give healthy responses, like "eat a handful of nuts." While fantasizing about how many onion rings you could feasibly fit on a double bacon cheeseburger is probably not going to keep the pounds at bay, taking a proactive approach to your diet by thinking ahead will. Try planning nutritious meals for the week or keeping healthy snacks like fruit and nuts on hand to ward off hunger. To save money, time and calories, cook your own delicious meals at home with the New York Times bestseller Cook This, Not That! Easy & Awesome 350-Calorie Meals.

Nutrition "Scare" #6: Dessert Will Ruin Your Life!

Au contraire: Dessert makes life worth living, and it just might help you stay lean as well. Studies have shown that completely eliminating foods you love can send you sailing straight into binge mode. Is chocolate mud pie good for you? No, and if you feel like you want to cut down on indulgences, go right ahead. But if, like most of us, swearing off sweets instantly causes you to start daydreaming about hot fudge sundaes, you might want to rethink your approach. Try allowing yourself a small dessert every day to satisfy your cravings without doing too much damage. Need help? Try a Breyers Smooth & Dreamy Vanilla Fudge Brownie Ice Cream Sandwich. It has a very reasonable 160 calories and 16 grams of sugar. Or feast on this delectable list of 15 Desserts That Burn Fat!.

Nutrition "Scare" #7: Red Meat Will Give You a Heart Attack!

Harvard researchers recently discovered that while eating processed meats like hotdogs and bacon can contribute to heart disease, there is no such risk for people who consume only unprocessed meat. Meat is also a complete protein, providing all nine essential amino acids, and many studies have linked protein consumption with weight loss. Moreover, meat and other animal products are the only dietary sources of vitamin B12, which helps your body make blood cells and maintain a healthy nervous system. But beware: Eating too much saturated fat has been linked to heart disease, so go ahead and include meat in your diet, but opt for the leanest cuts. Make other small tweaks to your diet to lose 10, 20 or even 30 pounds with this must-see report: The 25 Best Nutrition Secrets Ever!

Nutrition "Scare" #8: Eggs are Cholesterol Bombs!

Perhaps the biggest nutrition myth is that eggs are bad for your heart, a fact attributed to the cholesterol in the yolk. But here's the truth: The dietary cholesterol found in eggs actually has little effect on the amount of cholesterol in your blood. When it comes to increasing LDL ("bad cholesterol"), trans and saturated fats are the real culprits. The incredible, edible egg is actually an excellent, affordable source of protein and B vitamins, and it may help you lose weight. A 2008 study in the International Journal of Obesity found that dieters who consumed two eggs for breakfast each day lost significantly more weight than those who consumed bagels.
Finally, start your day right. A great breakfast will jump start your metabolism and have you burning more calories throughout the day. The wrong one might fill you up with empty calories and an entire day’s worth of fat, sugar and/or salt. Make sure you steer clear of the breakfasts in this shocking list of the 20 Worst Breakfasts in America.

5 Nutrients You're Not Getting Enough Of

After a long hard day at the office, I crave a manly dinner. Something that will sharpen my mind, feed my muscles, and infuse me with energy to keep up with two young kids till bedtime.

So, often, I have a bowl of cereal. With bananas and whole milk. Mmm.

Do I feel like I’m depriving my body of key nutrients? Quite the opposite, actually. My favorite dinner isn't just for kids. It contains high levels of three nutrients that American adults need much more of: B12, potassium, and iodine. Our shortfalls with these nutrients—along with vitamin D and magnesium—have serious health consequences, including a higher risk of heart disease and stroke, fatigue, and weight gain.

Here's the good news: These nutrients are readily available in the foods you know and love. You can get more of one simply by spending more time outside. That doesn't sound so hard, does it? Here's how to fortify your diet—and your health.

1. VITAMIN D

This vitamin's biggest claim to fame is its role in strengthening your skeleton. But vitamin D isn't a one-trick nutrient: A study in Circulation found that people deficient in D were up to 80 percent more likely to suffer a heart attack or stroke. The reason? Vitamin D may reduce inflammation in your arteries. Also, a University of Minnesota study found that people with adequate vitamin D levels release more leptin, a hormone that conveys the "I'm full" message to your brain. Even more impressive, the study also found that the nutrient triggers weight loss primarily from the belly. Another study found that people with higher D levels in their bloodstream store less fat.

The shortfall: Vitamin D is created in your body when the sun's ultraviolet B rays penetrate your skin. Problem is, the vitamin D you stockpile during sunnier months is often depleted by winter, especially if you live in the northern half of the United States, where UVB rays are less intense from November through February. When Boston University researchers measured the vitamin D status of young adults at the end of winter, 36 percent of them were found to be deficient.

Hit the mark: First, ask your doctor to test your blood levels of 25-hydroxyvitamin D. "You need to be above 30 nanograms per milliliter," says Michael Holick, M.D., Ph.D., a professor of medicine at Boston University. Come up short? Eat foods like salmon (900 IU per serving), mackerel (400 IU), and tuna (150 IU). Milk and eggs are also good, with about 100 IU per serving. But to ensure you're getting enough, take 1,400 IU of vitamin D daily from a supplement and a multivitamin. That's about seven times the recommended daily intake for men, but it takes that much to boost blood levels of D, says Dr. Holick.

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2. MAGNESIUM
This lightweight mineral is a tireless multitasker: It's involved in more than 300 bodily processes. Plus, a study in the Journal of the American College of Nutrition found that low levels of magnesium may increase your blood levels of C-reactive protein, a key marker of heart disease.

The shortfall: Nutrition surveys reveal that men consume only about 80 percent of the recommended 400 milligrams (mg) of magnesium a day. "We're just barely getting by," says Dana King, M.D., a professor of family medicine at the Medical University of South Carolina. "Without enough magnesium, every cell in your body has to struggle to generate energy."

Hit the mark: Fortify your diet with more magnesium-rich foods, such as halibut, navy beans, and spinach. Then hit the supplement aisle: Few men can reach 400 mg through diet alone, so Dr. King recommends ingesting some insurance in the form of a 250 mg supplement. One caveat: Scrutinize the ingredients list. You want a product that uses magnesium citrate, the form best absorbed by your body.

DID YOU KNOW? There are 46,000 foods in the average supermarket. How to choose what to put in your cart? Here's your shopping list: The 125 Best Foods.

3. VITAMIN B12
Consider B12 the guardian of your gray matter: In a British study, older people with the lowest levels of B12 lost brain volume at a faster rate over a span of five years than those with the highest levels.

The shortfall: Even though most men do consume the daily quota of 2.4 micrograms, the stats don't tell the whole story. "We're seeing an increase in B12 deficiencies due to interactions with medications," says Katherine Tucker, Ph.D., director of a USDA program at Tufts University. The culprits: acid-blocking drugs, such as Prilosec, and the diabetes medication metformin.

Hit the mark: You'll find B12 in lamb and salmon, but the most accessible source may be fortified cereals. That's because the B12 in meat is bound to proteins, and your stomach must produce acid to release and absorb it. Eat a bowl of 100 percent B12-boosted cereal and milk every morning and you'll be covered, even if you take the occasional acid-blocking med. However, if you pop Prilosec on a regular basis or are on metformin, talk to your doctor about tracking your B12 levels and possibly taking an additional supplement.

4. POTASSIUM


Without this essential mineral, your heart couldn't beat, your muscles wouldn't contract, and your brain couldn't comprehend this sentence. Why? Potassium helps your cells use glucose for energy.

The shortfall: Despite potassium's can't-live-without-it importance, nutrition surveys indicate that young men consume just 60 percent to 70 percent of the recommended 4,700 mg a day. To make matters worse, most guys load up on sodium: High sodium can boost blood pressure, while normal potassium levels work to lower it, says Lydia A. L. Bazzano, M.D., Ph.D., an assistant professor of epidemiology at Tulane University.

Hit the mark: Half an avocado contains nearly 500 mg potassium, while one banana boasts roughly 400 mg. Not a fan of either fruit? Pick up some potatoes—a single large spud is packed with 1,600 mg. Most multivitamins have less than 100 mg of potassium, so eat your fruits and vegetables, folks!

5. IODINE

Your thyroid gland requires iodine to produce the hormones T3 and T4, both of which help control how efficiently you burn calories. That means insufficient iodine may cause you to gain weight and feel fatigued.

The shortfall: Since iodized salt is an important source of the element, you might assume you're swimming in the stuff. But when University of Texas at Arlington researchers tested 88 samples of table salt, they found that half contained less than the FDA-recommended amount of iodine. And you're not making up the difference with all the salt hiding in processed foods—U.S. manufacturers aren't required to use iodized salt. The result is that we've been sliding toward iodine deficiency since the 1970s.

Hit the mark: Sprinkling more salt on top of an already sodium-packed diet isn't a great idea, but iodine can also be found in a nearly sodium-free source: milk. Animal feed is fortified with the element, meaning it travels from cows to your cereal bowl. Not a milk man? Eat at least one serving of eggs or yogurt a day; both are good sources of iodine.

Also, check out our list of the 40 Foods with Superpowers—foods that, even in moderation, can strengthen your heart, fortify your bones, and boost your metabolism so you can lose weight more quickly.

By Bill Phillips and the Editors of Men's Health
Sep 01, 2011