Although no single food alone can make a person healthy, eating more seafood is one way that most of us can help improve our diets - and our health. Many of the studies about beneficial omega-3 fatty acids focus on fish as the primary source. Salmon, sardines, tuna and even shellfish are rich in omega-3 fatty acid content, but increasing your consumption of all types of fish and seafood is recommended.
It is recommended that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits; consuming two to three fish meals per week, along with a low-fat diet, for heart health. Although all fish aren't high in omega-3s, they still can contribute important amounts of these fatty acids if they're eaten regularly.
Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.
Here are some tips to help you get started...
Start slowly by substituting fish or shellfish for another type of meal each week. Once that is an established part of your eating plan, increase to two seafood meals per week.
Salmon and tuna give "burger night" a fresh flavour. Use fresh fish steaks to form patties to grill or broil. Canned tuna or salmon can also be used for burgers or fish "loaf."
Try marinating and grilling fish "steaks" such as halibut or salmon for a change of pace. Grilled fish kabobs are also a possibility with firm-fleshed fish.
Check your supermarket for a wide variety of marinades and spice mixtures to use with fish. And don't forget that old classic, lemon juice, garlic and herbs.
Have a couple of cans of tuna on hand for quick lunch or supper ideas. A tuna salad sandwich or a tuna and noodle casserole can be ready in no time. (Just go easy on the mayonnaise.)
Consider a "seafood snack" of tuna or sardines on crackers between meals.
Introduce fish and seafood to your children when they are young, so they get into the habit of eating it.
Choose broiled, grilled or baked fish more often than fried, which is higher in total fat.
Give Seafood a Place on your Plate
Seafood is enjoyed by people all over the world. Its excellent nutritional content, good taste, availability and value price make it a staple food for many people. What's more, fish and seafood are frequently featured at cultural and religious celebrations by numerous ethnic groups and tribal nations in various parts of the United States and the world. Explore the many varieties of seafood and expand your collection of fish recipes - you and your family's health will be the better for it.
Fish and shellfish are excellent sources of protein that are low in fat. A 3-ounce cooked serving of most fish and shellfish provides about 20g of protein, or about a third of the average daily recommended protein intake. The protein in fish is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages. Seafood is also generally lower in fat and calories than beef, poultry or pork. Seafood is also loaded with minerals such as iron, zinc and calcium (canned fish with soft, edible bones).
It is recommended that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits; consuming two to three fish meals per week, along with a low-fat diet, for heart health. Although all fish aren't high in omega-3s, they still can contribute important amounts of these fatty acids if they're eaten regularly.
Adding more fish and seafood to your diet is easy. One helpful tip is simply substitution. Slowly try substituting fish for one or more types of protein, thus establishing a twice-weekly seafood routine. Easy ways to do this include incorporating tuna sandwiches for lunch and sardines for snacks.
Here are some tips to help you get started...
Start slowly by substituting fish or shellfish for another type of meal each week. Once that is an established part of your eating plan, increase to two seafood meals per week.
Salmon and tuna give "burger night" a fresh flavour. Use fresh fish steaks to form patties to grill or broil. Canned tuna or salmon can also be used for burgers or fish "loaf."
Try marinating and grilling fish "steaks" such as halibut or salmon for a change of pace. Grilled fish kabobs are also a possibility with firm-fleshed fish.
Check your supermarket for a wide variety of marinades and spice mixtures to use with fish. And don't forget that old classic, lemon juice, garlic and herbs.
Have a couple of cans of tuna on hand for quick lunch or supper ideas. A tuna salad sandwich or a tuna and noodle casserole can be ready in no time. (Just go easy on the mayonnaise.)
Consider a "seafood snack" of tuna or sardines on crackers between meals.
Introduce fish and seafood to your children when they are young, so they get into the habit of eating it.
Choose broiled, grilled or baked fish more often than fried, which is higher in total fat.
Give Seafood a Place on your Plate
Seafood is enjoyed by people all over the world. Its excellent nutritional content, good taste, availability and value price make it a staple food for many people. What's more, fish and seafood are frequently featured at cultural and religious celebrations by numerous ethnic groups and tribal nations in various parts of the United States and the world. Explore the many varieties of seafood and expand your collection of fish recipes - you and your family's health will be the better for it.
Fish and shellfish are excellent sources of protein that are low in fat. A 3-ounce cooked serving of most fish and shellfish provides about 20g of protein, or about a third of the average daily recommended protein intake. The protein in fish is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages. Seafood is also generally lower in fat and calories than beef, poultry or pork. Seafood is also loaded with minerals such as iron, zinc and calcium (canned fish with soft, edible bones).
First Principles Cookbook