Adding Seafood (Part II)
Source: Military Community and Family Policy (MC&FP) Weekly eNewsletter
Last week we talked a little bit about how we could make fish and shellfish a part of our diet twice a week. This week we'll go over a few more tips on how we can continue to do that!
- 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 eight ounces of seafood a week, use these as guides: a drained can of tuna is about three to four ounces, a salmon steak ranges from four to six ounces, and one small trout is about three ounces.
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