Hey there, Seafoodies!
We’ve got some exciting news to share, and it involves our favorite protein getting the recognition it deserves! The 2025-2030 Dietary Guidelines for Americans were released, and seafood has been officially upgraded from the previous recommendation of two servings per week to a minimum of three servings per week. That might sound like a small jump, but it’s actually pretty significant—it means decades of research have piled up showing that most of us would benefit from eating more fish and shellfish than we currently do.
For years, nutrition experts have been recommending seafood based on what the science shows: omega-3 fatty acids support brain health and reduce inflammation, high-quality protein helps build and repair tissues, vitamin D supports bone health and immune function and minerals like selenium and iodine play crucial roles throughout the body. Now, after reviewing even more research, the recommendation officially increased. Basically, the evidence for eating seafood regularly just keeps getting stronger.
The guidelines also recognize that all forms of seafood count toward your weekly servings—fresh fillets, frozen shrimp, canned tuna, pouched salmon—whatever works for your budget, your schedule and your cooking style. Open a can of tuna for lunch, grill some shrimp for taco night or keep frozen fish fillets stocked for busy weeknights. It all counts.
What’s also emphasized is seafood’s importance across different life stages—from pregnancy and breastfeeding when omega-3s support fetal brain development, through infancy starting at six months old when babies need protein and key nutrients for rapid growth, all the way to older adulthood when protein helps maintain muscle mass and omega-3s support cognitive function. Seafood works for everyone, which is probably why salmon, canned tuna and shrimp (three of the most popular and accessible options) specifically are recognized on the official food pyramid.
So what does this mean for your plate? If you’re already eating seafood twice a week, try adding one more serving. Toss canned salmon into your salad at lunch. Make shrimp stir-fry on Wednesday. Keep frozen fish stocked for those nights when you need dinner fast. Small shifts add up, and hitting three servings per week is easier than it sounds once you get into the rhythm.
The 2025-2030 Dietary Guidelines for Americans confirmed what we’ve been saying all along—seafood deserves more space in a balanced diet.
Now’s the perfect time to make it happen on your own plate!
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