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The Importance of Eating Fish and Seafood Twice a Week
Carly Steed, BGSU Dietetic Intern with Ohio State University
Extension, Lucas County
The Truth Contributor
The 2010 Dietary Guidelines for Americans (the most recent,
science-based recommendations) recommend that we eat at
least eight ounces of fish/seafood (approximately two
servings) per week in order to obtain heart healthy omega-3
fats that can help to prevent heart disease. Omega-3 fats
from seafood can also help to improve nervous system
development in infants and children.
Pregnant women or women who are breastfeeding are highly
encouraged by the FDA (Food and Drug Administration) and EPA
(Environmental Protection Agency) to consume a variety of
seafood at least two times per week for nutritional health.
An FDA study showed that on average, pregnant U.S. women are
not eating adequate amounts of seafood. The FDA and 2010
Dietary Guidelines for Americans recommend pregnant women
consume eight-12 ounces per week to enhance fetal growth and
development.
Many women are under the assumption that they should not eat
seafood during their pregnancy, and that it is dangerous.
Instead of avoiding seafood, pregnant and breastfeeding
women should consume lower mercury options. Make sure to eat
fish that are highest in omega-3 fatty acids and lowest in
mercury. The fish on this list includes salmon, trout,
oysters, Atlantic and Pacific mackerel, herring and
sardines. Clams, mussels and calamari also contain omega-3
fats. These are all good options to meet the nutrition
recommendations of two servings a week.
Some types of fish should be limited due to their higher level of
mercury. The types of fish that should be limited by
pregnant and breast feeding women, as well as young children
in diets due to higher mercury concentrations include:
tilefish from the Gulf of Mexico, shark, swordfish and king
mackerel.
Fortunately, these types of fish are not very common in the
grocery store. The types that are popular on the market are
usually low in mercury. A recommendation has also been made
that no more than six ounces per week should come from white
albacore tuna. Canned, light tuna is a better option since
it has less mercury.
The rule of thumb with eating fish/seafood is to vary the types
you are eating throughout the week to ensure safety. To get
a better idea of the portion size recommend, remember that
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.
Creative Ways to Prepare Seafood
Lean ways of preparing fish and seafood include grilling,
broiling, roasting or baking. For seafood, discard oysters,
mussels, and clams that do not clamp shut when you tap them
before cooking, and discard the ones that do not open after
cooking-they may not be safe to eat.
Cook lobster, shrimp, and scallops until they are opaque looking
(milky-white). Use spices or herbs such as dill, chili
powder, paprika, or cumin, and lemon/lime juice to flavor
dishes without adding fat or salt. Breading, frying, or
adding cheese and cream sauces adds a lot of unnecessary
calories and fat. Keeping canned fish on hand such as tuna,
salmon, or sardines makes a quick and easy meal!
On a salad try substituting scallops, shrimp, or crab for chicken
or steak on a salad. Substitute canned salmon or tune for
deli meat in wraps or sandwiches. Other ideas for
incorporating more seafood include: buying or making salmon
patties, making shrimp stir-fry with vegetables and brown
rice, making oyster stew, grilled fish tacos, oven-baked
Pollock with asparagus, clams or scallops with whole wheat
pasta and marinara sauce, or adding tuna to a salad with a
lemon-olive oil dressing.
Shopping Smart
Many people avoid purchasing seafood and fish because it can be
costly. Following these tips can help to make incorporating
seafood into your diet much more affordable. Tilapia,
sardines, canned tuna and salmon, and frozen seafood and
fish are usually lower-cost options. Look at the newspaper
or the grocery store weekly advertisements for store sales,
coupons, or specials that will help you to save money.
Recipe: Spicy Baked Fish
1 pound Cod (or
other fish) fillet
1 Tbsp Olive oil
1 tsp Your favorite spicy seasoning, salt free
3 Tbsp Lime juice
1.
Preheat oven to 350° F. Spray a casserole dish with cooking
oil spray.
2.
Wash and dry fish. Place in dish. Mix oil, juice, and
seasoning, and drizzle over fish.
3.
Bake uncovered for 15 minutes or until fish flakes with
fork. Cut into 4 pieces. Serve with brown rice and
vegetables.
*Makes 4 servings--Serving size: 1 piece (3 oz) |
