Tiny Bites, Big Benefits: Introducing Seafood to Your Kids

Hello, Seafoodie Parents-

Let’s talk tiny tots and fishy feasts! 

We’re big fans of starting the seafood celebration early in life. Because seafood provides many beneficial nutrients, the American Academy of Pediatrics (AAP) encourages parents and caregivers to begin feeding properly cooked fish to babies as soon as they begin eating table foods. Worried about food allergies? According to the AAP, there is no evidence that delaying the introduction of fish will prevent food allergies and that an early introduction to babies and toddlers may actually help prevent certain allergic diseases, such as asthma, eczema and allergic rhinitis. However, we advise first talking to your pediatrician or other licensed healthcare provider if you have a family history of allergies or other concerns.

Fun fact: Did you know that more than half of a baby’s eyes and half of their brain are made up of the omega-3 fatty acid DHA? It’s true! And seafood is the premiere food source of omega-3s DHA and EPA. Plus, seafood provides other nutrients–like protein, vitamin D, vitamin A and selenium–which tend to be low in many children’s diets.

Now, let’s talk portion sizes.Experts recommend that kids younger than 6 years old should aim to eat about 3 to 5 ounces of seafood per week as part of a healthy diet. Once your kiddo reaches age 6 to 8, the recommendation increases to around 4 to 6 ounces per week. Just remember to flake or chop that fish into bite-sized pieces so little seafoodies can easily grab, swallow and enjoy!

Introducing new foods to kids can sometimes feel like riding a rollercoaster—lots of ups and downs! The key here? Serious persistence and mixing the familiar with the new. Even if your little one tosses more of a new food on the floor than they consume, or switches from loving it one day to rejecting it the next, keep offering it up. It might take about 10 (or many more!) tries before they give it a thumbs-up. Taste buds are always changing along with their expanding minds, too! 

Here are a few more of our favorite tips for introducing and incorporating fish into your kids’ diet.

Start small: Introduce plain pouched or canned tuna and salmon or small cooked salmon (baby) finger-sized pieces to babies and toddlers who are just beginning solid foods.

Dip and munch: For little ones who enjoy gripping and dipping, try serving lightly breaded and baked fish sticks alongside sweet honey-mustard or mild BBQ dip. Using their favorite dipping sauce might encourage them to try something new!

Add to favorites: Fold canned or pouched tuna, salmon or leftover cooked fish, into kid-favorite dishes like mac ‘n’ cheese, tacos or quesadillas. Kids are more likely to try (and enjoy) a new food if it is introduced alongside or in an already-favorite food.

Engage and involve: When dealing with a challenging eater, involve them in the process! Research shows that when kids help with shopping and cooking, they’re more likely to eat the final product.

To get your family started on your seafood journey, we’ve rounded up some of our little Seafoodies’ most-requested meals below, but you can also check out our blog post here (LINK HERE) for more inspiration. These recipes are all kid-tested, parent-approved and designed to encourage healthy eating habits that will last for life! 

We hope you–and your kiddos–enjoy!!