I'm looking for a convenient way to eat omega-3-rich foods, especially for a lunch I can have on the go. Is canned salmon a good option?
— Brenda M., San Francisco

Yes, canned (or pouched) salmon is a wonderful option on all Phases of

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the South Beach Diet because it's a rich source of omega-3 fatty acids, which help in the prevention and treatment of heart disease, high blood pressure, diabetes, and some forms of cancer. Canned salmon is available both with and without little, edible bones — eating it with bones is the ideal choice because they are a good source of calcium and other nutrients. Best of all, most canned salmon is wild, so, unlike farmed salmon, it's low in the environmental contaminants known as PCBs.

There are a few varieties of canned salmon: The lighter-colored varieties, like pink and chum, are the best choices for soups, casseroles, and patties, while the deep-red (sockeye) salmon is an ideal substitute for tuna (especially albacore tuna, which is high in mercury). Try it on top of salads, in sandwiches made with whole-grain bread (on Phase 2), or right from the can (the latter two options are ideal for lunch on the run). In addition to its many health benefits, canned salmon is available year-round and generally costs less than fresh.

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