Fish & Chicken Diet


Carbohydrates, protein and fats are all important nutrients that should be included in a healthy diet. Fish and chicken are preferred proteins because they have lower amounts of saturated fats and carbohydrates. They also contain the highest amounts of vitamin B3, which produces energy. The American Heart Association (AHA) suggests having at least two servings of fish per week (See Resources).

Preparing Chicken

  • Whether you are using chicken with the bone-in or boneless, it is important to prepare the chicken for cooking. Remove the chicken from the package and make sure it is thoroughly thawed. Cut the skin from the chicken, wash the chicken with cool water and pat it dry with a clean paper towel. Set the chicken on a clean plate until ready for cooking.

Cooking Chicken for a Diet

  • When cooking chicken for a diet, it is best to bake or grill it. To bake the chicken, place it on a pan coated with cooking spray. Place it inside the oven and cook it until the center reaches between 160 and 180 degrees. For grilling you can use a skillet or an outside grill. Coat the chicken with olive oil and allow each side to cook until the desired temperature is reached. Avoid deep frying chicken; this adds fat and makes it less healthy. Use herbs and spices to add flavor to the chicken, but avoid sauces that add calories.

Preparing Fish

  • Preparing fish for cooking is much like preparing chicken. Fish thaws more quickly than chicken, so it can be placed in warm water for about 10 minutes if it is packaged. Remove the fish from the package and wash it with cool water. Dry the fish and place it on a clean plate.

Cooking Fish for Diet

  • Fish is simple and quick to prepare. Fish can be cooked in the oven, in a skillet or on the grill. Use non-stick cooking spray or olive oil to coat the pan. Allow the fish to cook until it becomes brittle and begins to fall apart. Lemon juice and spices are great for adding flavor and removing the "fishy" taste.


  • The benefits of a fish and chicken diet are numerous. In addition to offering weight loss, eating fish and chicken helps reduce belly fat, reduce arthritis pain, lower the risk of strokes and heart disease and decrease the risk of breast cancer according to an article by Manila Publishing Company.

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  • Photo Credit roasted chicken image by AGphotographer from
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