Tips to help you eat more seafood , Eat seafood twice a week

          

           Eat seafood

           twice a week

 

Tips to help you eat more seafood

 

Twice a week, make seafood—fish and shellfish—the main protein food on your plate. Seafood contains a range of nutrients, including healthy omega-3 fats. According to the

2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a

variety of seafood can help prevent heart disease.

 

 

eat a variety of seafood

 

Include some that are higher in omega-3s and lower

in mercury, such as salmon, trout, oysters, Atlantic

and Pacific mackerel, herring, and sardines. 

 

keep it lean and flavorful

 

Try grilling, broiling, roasting, or baking—they don’t add extra fat. Avoid breading or frying seafood and

creamy sauces, which add calories and fat. Using spices

or herbs, such as dill, chili powder, paprika, or cumin, and

lemon or lime juice, can add flavor without adding salt.

 

 

shellfish counts too!

 

Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari.

 

keep seafood on hand

 

Canned seafood, such as canned salmon, tuna, or

sardines, is quick and easy to use. Canned white tuna is

higher in omega-3s, but canned “light” tuna is lower in mercury.

 

cook it safely 

 

Check oysters, mussels, and clams before cooking.

If shells don’t clamp shut when you tap them, throw

them away. After cooking, also toss any that didn’t open.

This means that they may not be safe to eat. Cook shrimp,

lobster, and scallops until they are opaque (milky white).

Cook fish to 145°F, until it flakes with a fork.

 

 

 

get creative with seafood

 

Think beyond the fish fillet. Try salmon patties, a shrimp

stir-fry, grilled fish tacos, or clams with whole-wheat

pasta. Add variety by trying a new fish such as grilled Atlantic

or Pacific mackerel, herring on a salad, or oven-baked pollock.

 

put it on a salad or in a sandwich

 

Top a salad with grilled scallops, shrimp, or crab in place

of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.

 

shop smart

 

Eating more seafood does not have to be expensive.

Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local

newspaper, online, and at the store for sales, coupons, and

specials to help save money on seafood.

 

 

grow up healthy with seafood

 

Omega-3 fats from seafood can help improve nervous

system development in infants and children. Serve

seafood to children twice a week in portions appropriate for

their age and appetite. A variety of seafood lower in mercury

should also be part of a healthy diet for women who are

pregnant or breastfeeding. 

 

know your seafood portions

 

To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces.