Get ready to dig in, because today we’re dishing on all things seafood and healthy eating with special guest Elizabeth Ward, MS, RD.
Liz is a Bostonian and a virtual jack-of-all-trades – registered dietitian, writer, nutrition consultant, and mother of three. She served as a spokesperson for nine years for the Academy of Nutrition and Dietetics, which in 2011 honored her with its Media Excellence Award. She has been interviewed by CNN, U.S. News & World Report, The New York Times and The Boston Globe, among others, and has been a guest on “The Today Show” and “The Dr. Oz Show.” Liz also has made regular morning news appearances on Boston 25 television. She currently authors the blog betteristhenewperfect.com and has written several books, including “Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy,” now in its second edition.
As a mother, Liz takes pride in feeding her family right, despite the daily challenges of modern living. We caught up with her to learn about her go-to seafood favorites and to get her advice on bringing seafood both into the kitchen and into one’s diet with ease. Let’s get started!
Tell us about your blog.
You don’t have to eat perfectly every day or exercise for hours to achieve better health. Betteristhenewperfect.com focuses on progress, not perfection, by offering easy, realistic, and lasting eating and exercise suggestions for you and your family.
Why do you love seafood?
As a Boston-area native, I grew up eating seafood and I’ve made it part of my family’s eating plan, too. I love how seafood tastes, its convenience, and its variety. As a dietitian, I also love the nutritional benefits that seafood supplies.
What is your favorite seafood dish to make at home or order at a restaurant?
Don’t make me choose! I will eat just about any kind of seafood. At home, at least once a week I prepare a simple fish dish from haddock or cod – Easy-Baked Fish in Foil is my go-to meal. My favorite summer seafood meal to order is a lobster roll with very little mayonnaise and lots of lobster! In the winter, I tend to order scallops. Salmon is often on my plate year-round, both at home and when dining out.
What’s next on your “must make” or “must order” seafood list?
I haven’t mastered seafood stew at home yet, so that’s next on my list.
What are your tips for people who might be intimidated by the thought of preparing seafood at home?
Seafood is easy to prepare. Keeping it simple is key. For example, that favorite fish dish I mentioned has just four ingredients and takes less than 25 minutes from start to finish. If you don’t want to cook, no worries! You can still assemble a healthy seafood meal by adding canned or pouched tuna or salmon to your salad.
What are your tips for people looking to improve their health by including seafood in their diet?
The experts say you should eat at least two seafood meals a week, and upwards of three if you’re pregnant or breastfeeding. Stock up on canned and pouched tuna and salmon to make simple meals in minutes. Keep frozen shrimp and fish fillets on hand – there’s no reason to visit the fish counter every time you want seafood. Schedule seafood into your week. For example, have a tuna fish sandwich for lunch on Mondays and shrimp or fish fillets for dinner every Thursday. Getting into a routine helps you to eat seafood on a regular basis.