Nutrition Tip of the Week - Adding Seafood (Part I)
Source: Military Community & Family Policy
Twice a week, if you're not a vegetarian, 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 eight ounces per week (less for young children) of a variety of seafood can help prevent heart disease. Here are some tips for adding seafood to your meals:
- 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 crabs 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.
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