Healthiest Fish to Eat (And 6 to Avoid)Seafood is usually a win- win in our book. It's both delicious and nutritious, as fish are a source of lean protein and omega- 3 fatty acids that benefit your heart and brain. They also provide necessary minerals and vitamins, such as zinc, iron, and B vitamins. In fact, the United States Department of Agriculture (USDA) recommends you eat seafood twice a week for a balanced diet.

However, you might be concerned about sustainability or have heard warnings about fish with high levels of mercury, a toxic metal that can lead to neurological and kidney damage. Mercury exposure is especially dangerous to pregnant women and developing children, as it can cause birth defects. As a general rule, larger fish have higher levels of mercury, since more time has allowed for the chemical to accumulate in their bodies. Unfortunately, cleaning or cooking methods will not remove mercury from fish. Sometimes making healthy choices for both yourself and the planet isn't simple, but there are plenty of resources out there to help. Seafood Watch, a program run by the Monterey Bay Aquarium, has combed through data from health organizations and environmental groups to come up with easy- to- understand recommendations for seafood harvested all over the globe.

Look for their "Best Choices" labeled in green on the site. They even have an app, so you can pull out your phone and research easily when you're at a restaurant or in the seafood section of the grocery store. Another easy way to identify good picks is to look for the blue Marine Stewardship Council label when you're shopping—it identifies certified sustainable seafood. The Safina Center, an ecology- focused non- profit organization, also offers a listing of sustainability ratings and detailed information on specific fish, while the Environmental Defense Fund (EDF) provides up- to- date mercury notices. And what if you eat fish caught by family or friends or that you've caught yourself?

Healthy food hot list consisting of the 29 healthiest foods on the planet that will give you the biggest nutritional bang.

Look for fish advisories put out by local health or fish and game departments. For the best (and healthiest) seafood on the planet, look no further than this list. You can use it as a cheat sheet to reference common types of fish that you can feel good about eating. We've also provided some examples of fish that are best kept off your plate.

We’ve found the 10 best granolas that focus on natural ingredients and are much better than the average mix.

Healthiest Foods and Healthy Recipes. Eating healthy shouldn't be complicated. To make it simple, TIME has curated a list of the 5. We asked registered dietitian Tina Ruggiero, author of the The Truly Healthy Family Cookbook, to break down why each of these foods is a powerhouse. We also pulled in the nutritional information and asked our friends at Cooking Light to hook us up with some creative recipes to make sure eating these on a regular basis is no- excuses easy. Many of these foods are grocery store staples, like tomatoes, salmon, onions and oranges, but it's important to remember why each of these foods are so healthy, and be reminded that they're easy to make.

• The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way.
• · You probably already know that you're supposed to be eating fish twice a week. Fish are a lean, healthy source of protein -- and the oily kinds, such as.
• We've crunched the numbers and ranked the 32 healthiest fruits on earth based on 12 dimensions, including antioxidants, omega-3's and the Glycemic Index.
• · Here's TIME's list of the 50 healthiest foods you should be eating now.
• White tea originates from China from the Camellia Sinensis plant. Its buds and leaves are allowed to wither in the sun during the plants growth.

For example, you can chop a tomato and toss it into a salad, or you can slice up thick wedges and drizzle them with olive oil, salt, and balsamic vinegar. Top them with basil leaves, and you have an entree. You can also check out part II: The 5.

New) Healthiest Foods of All Time, for some more surprising foods you maybe didn't know were so nutritious, or have never heard of to begin with. Photograph by Danny Kim for TIME; Gif by Mia Tramz for TIMEBananas.

Why they’re good for you: While this tropical fruit is an American favorite, bananas are actually classified as an herb, and the correct name of a “bunch” of bananas is a “hand.” Technicalities aside, bananas are an excellent source of cardioprotective potassium. They’re an effective prebiotic, enhancing the body’s ability to absorb calcium, and they increase dopamine, norepinephrine and serotonin – brain chemicals that counter depression. Serving size: one medium banana. Pilsbury Recipes. Nutrition per serving: Calories: 1. Fat: 0. 4 g. Cholesterol: 0 mg. Sodium: 1 mg. Carbohydrates: 2.

Dietary fiber: 3 g. Sugars: 1. 4 g. Protein: 1. Recipe from Cooking Light: Citrusy Banana- Oat Smoothie. Ingredients. 2/3 cup fresh orange juice. Greek yogurt. 1 tablespoon flaxseed meal. Preparation. Combine first 7 ingredients in a blender; pulse to combine. Add ice; process until smooth.

Danny Kim for TIMERaspberries. Why they’re good for you: Raspberries come in gold, black and purple varieties, but red are the most common. Research suggests eating raspberries may help prevent illness by inhibiting abnormal division of cells, and promoting normal healthy cell death. Raspberries are also a rich source of the flavonoids quercetin and gallic acid, which have been shown to boost heart health and prevent obesity and age- related decline. Serving size: one cup of raspberries. Nutrition per serving: Calories: 6. Fat: 0. 8 g. Cholesterol: 0 mg.

Sodium: 1 mg. Carbohydrates: 1. Dietary fiber: 8 g. Sugars: 5. 4 g. Protein: 1. Recipe from Cooking Light: Raspberry and Blue Cheese Salad. Ingredients. 1 1/2 tablespoons olive oil.

Dijon mustard. 1/8 teaspoon salt. Preparation Combine olive oil, vinegar, Dijon mustard, salt, and pepper. Add mixed baby greens; toss. Top with raspberries, pecans, and blue cheese. Danny Kim for TIMEOranges. Why they’re good for you: Oranges are one of the most potent vitamin C sources and are essential for disarming free- radicals, protecting cells, and sustaining a healthy immune system.

Oranges contain a powerful flavonoid molecule called herperidin found in the white pith and peel. In animal studies, herperidin has been shown to lower cholesterol and high blood pressure. So don’t peel all the pith from your orange. Consider adding zest from the skin into your oatmeal for a dose of flavor and health. Serving size: one large orange. Nutrition per serving: Calories: 8.

Fat: 0. 2 g. Cholesterol: 0 mg. Sodium: 0 mg. Carbohydrates: 2.

Dietary fiber: 4. Sugars: 1. 7. 2 g. Protein: 1. 7 g. Recipe from Cooking Light: Avocado and Orange Salad. Ingredients. 1 tablespoon minced garlic. Preparation. Combine garlic, olive oil, black pepper, and kosher salt in a medium bowl. Peel and section orange; squeeze membranes to extract juice into bowl.

Stir garlic mixture with a whisk. Add orange sections, grape tomatoes, onion, and avocado to garlic mixture; toss gently.

Danny Kim for TIMEKiwi. Why they’re good for you: Ounce for ounce, this fuzzy fruit—technically a berry—has more vitamin C than an orange.

It also contains vitamin E and an array of polyphenols, offering a high amount of antioxidant protection. Fiber, potassium, magnesium and zinc—partly responsible for healthy hair, skin and nails—are also wrapped up in this nutritious fruit. Serving size: one kiwi. Nutrition per serving: Calories: 4. Fat: 0. 4 g. Cholesterol: 0 mg. Sodium: 2 mg. Carbohydrates: 1. Dietary fiber: 2 g.

Sugars: 6 g. Protein: 0. Recipe from Cooking Light: Shrimp and Kiwi Salad.

Ingredients. 1 tablespoon olive oil, divided. Preparation. Heat 1 teaspoon oil in a large nonstick skillet over medium- high heat. Add shrimp; sauté 4 minutes or until done. Remove from heat.

Combine 2 teaspoons oil, onions, and next 7 ingredients (onions through black pepper) in a bowl. Add shrimp; toss to coat. Spoon mixture over lettuce; top with kiwi.

Danny Kim for TIMEPomegranates. Why they’re good for you: Pomegranates tend to have more vitamin C and potassium and fewer calories than other fruits. A serving provides nearly 5. C and powerful polyphenols, which may help reduce cancer risk. Serving size: one cup of pomegranate seeds. Nutrition per serving: Calories: 1. Fat: 2 g. Cholesterol: 0 mg.

Sodium: 5 mg. Carbohydrates: g. Dietary fiber: 7 g. Sugars: 2. 3. 8 g.

Protein: 3 g. Recipe from Cooking Light: Pomegranate and Pear Jam. Ingredients. 2 cups sugar. Seckel (or other) pear. Sure- Jell in pink box)1 tablespoon grated lemon rind. Preparation Combine sugar, pear, pomegranate juice, and wine in a large saucepan over medium heat; stir until sugar melts. What Is Chicken Stock there. Bring to a simmer; simmer 2. Remove from heat; mash with a potato masher.

Add pomegranate seeds and butter; bring to a boil. Stir in fruit pectin. Return mixture to a boil; cook 1 minute, stirring constantly.

Remove from heat; stir in lemon rind and rosemary. Cool to room temperature. Cover and chill overnight. Danny Kim for TIMEBlueberries. Why they’re good for you: Blueberries are rich in a natural plant chemical called anthocyanin which gives these berries their namesake color. Blueberries may help protect vision, lower blood sugar levels and keep the mind sharp by improving memory and cognition. Serving size: one cup of blueberries.

Nutrition per serving: Calories: 8. Fat: 0. 5 g. Cholesterol: 0 mg. Sodium: 1 mg. Carbohydrates: 2. Dietary fiber: 3.

Sugars: 1. 4. 7 g. Protein: 1 g. Recipe from Cooking Light: Lemon- Blueberry with Mascarpone Oatmeal. Ingredients. 3/4 cup water. Dash of salt. 1 teaspoon sugar. Preparation Bring water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat; simmer 5 minutes, stirring occasionally.

Remove from heat, and stir in sugar and lemon curd. Top oatmeal with blueberries, mascarpone cheese, and almonds. Danny Kim for TIMEGrapefruit. Why it’s good for you: Grapefruit may not be heralded as a “superfruit,” but it should be. Available in white, pink, yellow and red varieties, grapefruit is low in calories and loaded with nutrients, supporting weight loss, clear skin, digestive balance, increased energy and heart and cancer prevention.

Serving size: one large grapefruit. Nutrition per serving: Calories: 5. Fat: 0. 2 g. Cholesterol: 0 mg.

Sodium: 0 mg. Carbohydrates: 1. Dietary fiber: 1.

Sugars: 1. 1. 6 g. Protein: 1 g. Recipe from Cooking Light: Grilled Mahimahi with Peach and Pink Grapefruit Relish. Ingredients. 1/3 cup rice vinegar. Preparation. Prepare grill. Place vinegar and sugar in a small saucepan; bring to a boil. Remove from heat.

Place onion in a large bowl. Pour vinegar mixture over onion, tossing to coat; cool. Add peaches, grapefruit, mint, 1/4 teaspoon salt, and 1/4 teaspoon pepper to onion; toss gently.

Sprinkle fish with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place fish on grill rack coated with cooking spray; grill 5 minutes on each side or until fish flakes easily when tested with a fork. Photograph by Danny Kim for TIME; Gif by Mia Tramz for TIMETangerines.