Tasty and nutritious, seafood can shake up your meal routine and be beneficial to your overall health. It is a good source of lean protein and many essential vitamins and minerals. It is also lower in saturated fat than red meat, making it a heart healthy choice. Plus, it can be used in a variety of ways!
What does seafood have to offer?
Seafood is rich in many nutrients that help shape your overall wellness. Research shows that eating 8-ounces of seafood per week, or two 4-ounce servings, helps to reduce the risk of heart disease. Omega-3 fatty acids help to lower blood pressure, heart rate, and triglyceride levels, slowing the buildup of harmful plaque in the arteries. DHA, a type of omega-3 fatty acid, is essential for brain health. This makes it a great choice for children as well, but in smaller amounts. The Food and Drug Administration (FDA) recommends serving up to two 2-ounce servings to children per week beginning at age 2.
How can I fit seafood into my budget?
Buying seafood, especially in a land-locked state, can get pricey at times, but knowing a few tricks can help make it affordable for anyone.
- Frozen seafood is preserved at the peak of its freshness. It is generally cheaper and just as convenient to cook as fresh seafood.
- Don't overlook the canned options. At less than $2 per can, canned fish and shellfish are very budget-friendly. Put it on a salad, mix it into your favorite pasta, or build a craft sandwich.
- Ask a buddy. If any friends or family are visiting the coast, ask them to bring back some of your favorite seafood. It is more cost-effective and very fresh.
How can I cook with seafood?
Incorporating seafood into your meals can be easy and fun. Creativity is key for finding more ways to use this delicious and nutritious protein.
- Not a fan of canned tuna? Try canned salmon. It has a milder smell, more omega-3s, and is packed with flavor. Plus, it is very affordable.
- Cook shrimp in a snap. Whether steamed, sautéed, or boiled, shrimp cooks very quickly and is the perfect protein of choice for a meal in a hurry.
- Fire up the grill. Cut fish into pieces and make a kabob with vegetables like bell peppers, cherry tomatoes, and onions.
- Taco Tuesday. Put a flare on the traditional Taco Tuesday by adding shrimp, fish, or scallops to the mix.
Try incorporating seafood into two of your meals this week.
- "10 Tips: Eat Seafood Twice a Week." Choose MyPlate, 19 July 2017, www.choosemyplate.gov/ten-tips-eat-seafood.
- "Brain Health and Fish." Eat Right. Academy of Nutrition and Dietetics., 1 Sept. 2017, www.eatright.org/health/wellness/healthy-aging/brain-health-and-fish.
- "Is Fish Healthy for My Child?" Eat Right. Academy of Nutrition and Dietetics., 29 Nov. 2017, www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/is-fish-healthy-for-my-child.