What do pregnant women, infants and toddlers, and adults have in common? They should all be eating seafood at least two to three times per week. Seafood consumption actually is important for everyone, no matter your age. Fish and shellfish are jam-packed with essential nutrients and vitamins, such as omega-3 fatty acids, iodine, zinc and iron, which all play a role in keeping our minds and bodies in tip-top shape as we age. In fact, according to the Dietary Guidelines for Americans, all Americans should be eating at least 2-3 servings of seafood each week to reap the nutritional benefits seafood provides. Luckily, there are plenty of easy, convenient and affordable ways to add more seafood to your diet. Here are a few of our tips:
- Stock up on shelf-stable options for a quick-and-easy snack or simple meal. Canned or pouched crab, tuna or salmon are excellent options to have on hand because they are rich in protein and omega-3 fatty acids. These essential nutrients provide many health benefits, like boosting brain and heart health. It has been found that omega-3s can help support cognitive function and may help reduce the risk of developing Alzheimer’s disease. Grab a fork and enjoy your seafood plain, or whip up a simple crab dip or tasty tuna salad.
- Opt for seafood when dining out. When you head out to a restaurant for breakfast, lunch or dinner, seafood is the perfect choice. Skim the menu for lighter options that are grilled, baked, broiled, roasted or poached.
- Add seafood to meals you already enjoy. Do you have a favorite pasta recipe? Or do you make the same casserole week after week? Mix things up by subbing canned tuna or salmon into those dishes. It’s the easy way to add more seafood to your diet. And for a healthy start to your morning, we also recommend adding seafood to your breakfast. Salmon scrambled eggs, anyone?