Before you say “yuck,” understand they don’t have to eat the slimy green plant you see at the beach – they can just eat the fish that ate the plant. Algae contains high amounts of omega-3 fats – the so-called “good” fats. Fish get omega-3 when they eat algae and other fish. Researchers think that’s why Eskimos, whose diet is based on fatty fish such as protein-rich salmon, cod and mackerel, have little heart disease. Other especially good omega-3 sources are sardines and bluefish. Tuna has some, but not as much.

From studies, doctors believe these good fats protect us against heart disease by reducing fat triglycerides in our blood. That’s a good reason to eat fish, but not the only one.

“There are lots of reasons why fish is good for kids,” says Dr. Joel Steinberg, director of the weight guidance clinic at Children’s Medical Center of Dallas.

“Fish is an excellent source of protein with less dietary fat or cholesterol than most meats,” Dr. Steinberg says. It’s also a source of zinc, a wonderful nutrient for growing children, and selenium, which enhances the immune system.

Parents can set a good example by eating fish. It’s wise to introduce good-for-you foods early,” Dr. Steinberg says. “The more we eat fish, the more we like it.”

Adults can get enough omega-3s by eating about 3.5 ounces of fatty fish twice a week. Depending on age, children are best with a serving size of two to three ounces.