SEAFOOD 27. Shellfish (Clams, Mussels):Vitamin B12 to support nerve and brain function,
plus iron and hard-to-get minerals like magnesium and potassium. Three ounces has 126 to 146
calories, 2 to 4 grams of fat and 0 fiber. Try a bowl of tomato-based (and low fat) Manhattan clam chowder.
28. Salmon:Cold-water fish like salmon, mackerel and tuna are the best sources of omega-3 fatty acids, which help reduce the risk of cardiac disease. A 3-ounce portion (cooked) has 127 calories, 4 grams of fat, 0 fiber. Brush fillets with ginger-soy marinade and grill or broil until fish flakes easily with a fork.
29. Crab:A great source of
vitamin B12 and immunity-boosting zinc. A 3-ounce portion has 84 calories, 1 gram of fat, 0 fiber. The
crab in sushi is usually made from fish; buy it canned instead and make your own crab cakes. See also: Fish and Seafood Recipes.