最新的《荷兰健康膳食指南》专门对成年人健康膳食作了量化解读，其中特别建议每周至少吃两次鱼，每次100~150克，至少一次为高脂鱼。
成人每周吃半斤鱼
中国疾控中心营养与食品安全所研究员马冠生介绍，中国的居民膳食指南也是提倡我们多吃鱼虾，一般建议每天吃50~100克，成人一周吃半斤左右的鱼虾是基本量的要求，尤其是深海鱼。
鱼含动物蛋白和钙、磷及维生素A、D、B1、B2等物质，比猪肉、鸡肉等动物肉类都高。鱼肉所含蛋白质都是完全蛋白质，蛋白质所含必需氨基酸的量和比值同人体的相似，最适合人体需要，容易被消化吸收，其吸收率高达96%。
另外，鱼类含有丰富的维生素D、欧米伽－3及多不饱和脂肪酸，这些都是很好的抗氧化、抗癌物质，它能降低胆固醇和甘油三脂，防止血液凝固。
吃高脂肪鱼降低患癌几率
瑞典卡罗林斯卡医学院研究人员曾对6万多名做过乳房X光透视的妇女饮食习惯和病情进行询问和分析后，发现每周至少吃一次高脂肪鱼，患肾癌几率可降低74％。
高脂肪鱼主要是包括：三文鱼、鲱鱼、沙丁鱼和青鱼等在深海中生活的鱼类，低脂鱼有鳕鱼、鲈鱼和金枪鱼等，高脂肪鱼所含维生素D要高5倍，深海鱼油中欧米伽－3脂肪酸的含量要多20倍左右。即便没有条件多吃高脂肪鱼类，多吃淡水鱼也同样有利于身体健康。
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Eating Those Fishes Can Prevent Against Cancer
A latest book named Netherlandish Health Diet Manual, made a quantized analysis of adults’ health diet exclusively. The book suggests that people should eat fish twice a week, 100-150 gram each time, and should eat fatty fish t once at least.
Adults Should Eat Half a Kilo of Fish Every Week
Ma Guansheng, a researcher from China Center for Diseases Control and Institute for Nutrition and Food Safety, said that the diet guidance for Chinese people also advocates us to eat more fish and prawn, and the quantity advised is 50-100 gram. Half a kilo of fish and prawn, especially of deep-sea fish, is the basic required quantity for adults.
Fish contains a lot of substances, such as animal protein, calcium, phosphor, and vitamine A、D、B1、B2，and the content is much more than animal meat, like pork , chicken. Proteins contained in fish are complete protein. The quantity and ratio of essential amino acid in those proteins are similar to that in human body. Those complete proteins are most suitable for human body and can be easily digested and absorbed, with an absorption rate of 96 percent.
In addition, fish contains plentiful vitamine D, Omega-3 and polyunsaturated fatty acids. Those substances are good anti-oxidation and cancer-fighting substances .Fish can also reduce cholesterin and triglyceride, and prevent solidification of blood.
Eating Fatty Fish Can Lower the Risk of Getting Cancer
Researchers from Carolinesika Medical School in Sweden did a survey on over 60000 women who had had X-radio of their breasts. After inquiring on their diet habits and conditions, researchers found that eating fatty fish at least once a week can low the risk of getting Kidney Cancer by 74 percent.
Fatty fish includes those fishes that live in deep sea, such as salmon, menhaden, sardine and herring. Low-fat fish includes cod fish, weever, tuna and so on. Fatty fish contains five times as much vitamin D as low-fat fish, the content of Omega-3 fatty acid in deep sea fish oil are about 20 times as much as that in low-fat fish. If fatty fish is not always available, eating fresh water fish is also good for health.