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Nutrition News

Seafood, Shellfish Important for Adults, Kids

Seafood, Shellfish Important for Adults, Kids

Fish: A Four-Letter Word for Healthy!

Fish and shellfish are an important part of a healthy diet, and nowhere is fresh fish easier to find than the coast. Increase your odds for a long and healthy life with a simple, tasty change: add fish to your weekly menus.

Here are some nutrition facts to motivate you. Fish is a lean, low-calorie source of protein and a great source of critical omega-3 fatty acids. These play a crucial role in brain function, as well as growth and development, and may even reduce the risk of heart disease.

But here’s the catch: the body can’t make them. We must go to the source for omega-3s, and in a seafood-centric environment, that’s easy. They come from fish – such as salmon, tuna, and halibut; other seafood, including algae and krill; some plants; and nut oils.

A well-balanced diet that includes a variety of fish and shellfish can contribute to the whole family’s well-being. Just remember, you don’t have to go overboard to reap the benefits. A little bit of “daily catch” goes a long way. The American Heart Association recommends eating fish at least twice a week (especially fatty fish like trout, herring, sardines, tuna and salmon) at least twice a week. I personally recommend consuming no more than one fish meal per week from predatory fish (shark, tuna, swordfish, etc.) and no more than two per week from non-predatory fish (sardines, salmon, shrimp, etc.). Very few palate-challenged people will be overwhelmed by this schedule.

Some of you are thinking ‘I know fish is good for you, but my family doesn’t really like it.’ There are many recipes that you can use which will increase the appeal. Look for salmon stuffed with crab and breadcrumbs, or use a tasty pesto to enhance the flavor (Costco offers one of the best I’ve found, in its refrigerated section) . Add grilled fish to a salad loaded with other items. Throw some shellfish into your marinara. Be creative and research ways that might make your family happy when consuming fish or shellfish. Here are two seafood recipes which will help:

Easy, tasty tuna salad
1can (12 oz) water-packed solid white tuna, drained
1/3 cup Yoplait® Fat Free plain yogurt
1can (4 oz) crushed pineapple, drained; or grapes
1 stalk celery, finely chopped (1/3 cup); or sweet onion
¼ cup chopped pecans
1 teaspoon yellow mustard
1/8 teaspoon ground cinnamon

In a medium bowl, mix tuna, yogurt, pineapple, celery, pecans, mustard, and cinnamon.
1 serving has approximately 180 Calories, Calories from Fat 50; Total Fat 6g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 25mg; Sodium 420mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 9g); Protein 22g.

Shrimp tomato sauce over pasta; makes 4 servings
1 tablespoon olive oil
1 small bunch scallions, chopped
2 garlic cloves, minced
1 can (28 ounces) crushed tomatoes
¾ cup dry white wine or nonalcoholic white wine
1 tablespoon sugar
¾ cup chopped flat-leaf parsley or basil
12 fresh or frozen and thawed jumbo shrimp, peeled and de-veined
8 ounces spaghetti
¼ cup grated Parmesan cheese

1. Warm oil in a medium saucepan over medium heat. Add scallions and garlic. Cook 10 minutes, or just until scallions begin to turn golden.
2. Add tomatoes, wine, sugar, and 1/2 cup parsley or basil. Heat to boiling. Reduce heat to low, cover, and simmer 20 to 25 minutes, or until sauce is slightly thickened.
3. Add shrimp and return to a summer. Cook 4 to 5 minutes or until shrimp is opaque.
4. Meanwhile, cook spaghetti according to package directions. Drain and transfer to a large bowl. Add sauce and toss to mix.
5. Sprinkle with Parmesan and remaining 1/4 cup parsley or basil.
Approximately 1 serving has about Calories 380, Calories from Fat 60; Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 650mg; Total Carbohydrate 59g (Dietary Fiber 6g, Sugars 10g); Protein 19g

Next week, I’ll share some insights about mercury in fish. We’ll sort the truths from the rumors so you can relax at mealtime.

#elainehastings #elainehastingsRD

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About Elaine Sirt -Hastings, RD. Nutrition, Energy & Human Performance Expert

Registered Dietitian and Nutritionist Elaine Sirt-Hastings, RD, LD/N, CSSD is the Founder of Associates in Nutrition and Sports Specialty and President of. Elaine Hastings and Associates, experts in Nutrition, Energy and Human Performance, a leader in the health, wellness, fitness and sports nutrition industries. Elaine is an engaging and informed Supplement, Performance and Energy Expert. Elaine is a go-to media source both nationally and internationally, with extensive knowledge in every aspect of nutrition. She has been a multimedia content contribute and media resource for some 20 years. Elaine specializes in human performance, wellness, energy, nutrition, fitness, eating disorders, sports and team nutrition. She is a highly sought after educator, author and spokesperson with excellent cross-cultural awareness. Being a former athlete and model Elaine knows how to help you Stay in Your Game! Stay in Your Game™ Eat and move for Top Performance in YOUR Life! …work. fitness. corporate. teams. athletes. kids.

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