Seafood is an important part of a healthy, well-balanced diet. Not only does it supply an excellent source of lean protein but it also contains a range of nutrients including vitamins A, B and D, calcium, phosphorus and healthy omega-3 fats. But, what does this mean?
It means that eating seafood can provide benefits such as lowering the risk of heart disease and decreasing the risk of Alzheimer’s disease, dementia and diabetes as well as preventing inflammation and reducing the risk of arthritis. And the health benefits don’t stop there.
New research shows that eating seafood regularly can contribute to improving your mental health and keeping your brain and eyes in good condition throughout your years. And if you are worried about mercury in fish, rest assured that there are a variety of options that pack a high punch of nutrition and are safe to eat, including salmon, shrimp, cod, trout, pollock, crab, sardines, whitefish and tilapia.
The 2020-2025 Dietary Guidelines for Americans (DGA) recommend that adults eat at least eight ounces of seafood per week. However, almost 90% of the United States population over the age of 1 do not meet this dietary guideline. In fact, when compared with the 98.6 pounds of red meat a year that Americans eat, Americans eat only 15.5 pounds of fish and shellfish per. In addition, Americans who do eat fish seem to stick to a few types: shrimp, salmon and canned tuna.
So, here are five tips to help incorporate more seafood on your menu:
- Offer a variety of seafood prepared in a variety of ways, such as salmon patties, shrimp stir-fry and grilled fish tacos.
- Choose lean cooking methods to prepare seafood, such as grilling, broiling, roasting and baking.
- Consider seafood tastings with your guests to get their input and give them the opportunity to try new things before they make it onto your menu.
- Keep canned seafood on hand for quick and easy meals and/or for your emergency menu.
- Top salads with fish and seafood. For example, feature grilled scallops, shrimp and crab in place of steak or chicken on salads.
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