Upcoming
hi I'Welcome To Blog Mag Site . Your Link Here

Friday, April 26, 2013

9 tips to help you eat more seafood

Twice a week, make seafood—fish and shellfish—the main protein food on your plate. Seafood contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for 


Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent 

heart disease.


1.) eat a variety of seafood Include some that are higher in omega-3s and lower  in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring, and sardines.



2.) get creative with seafood Think beyond the fish fillet. Try salmon patties, a shrimp  stir-fry, grilled fish tacos, or clams with whole-wheat pasta. Add variety by trying a new fish such as grilled Atlantic or Pacific mackerel, herring on a salad, or oven-baked pollock.



3.) keep it lean and flavorful Try grilling, broiling, roasting, or
baking—they don’t add extra fat.  Avoid breading or frying seafood and  creamy sauces, which add calories and fat. Using spices
or herbs, such as dill, chili powder, paprika, or cumin, and 
lemon or lime juice, can add flavor without adding salt.




4.) put it on a salad or in a sandwich Top a salad with grilled scallops, shrimp, or crab in place  of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.




5.) shellfish counts too!Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, 
oyster stew, steamed clams, or pasta with calamari.





6.) shop smart Eating more seafood does not have to be expensive. 
Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.





7.) keep seafood on hand Canned seafood, such as canned 
salmon, tuna, or sardines, is quick  and easy to use. Canned white tuna is  higher in omega-3s, but canned “light” tuna  is lower in mercury.





8.) grow up healthy with seafood Omega-3 fats from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for 
their age and appetite. A variety of seafood lower in mercury 
should also be part of a healthy diet for women who are 
pregnant or breastfeeding. 




9.) cook it safely Check oysters, mussels, and clams before cooking. If shells don’t clamp shut when you tap them, throw them away. After cooking, also toss any that didn’t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). Cook fish to 145°F, until it flakes with a fork.  This recommendation does not apply to vegetarians.



You May Also Like:


how to limit Alcohol to less the high blood
9 Tips for healthier food go in school
how to Lose extra pounds
9 tips to help you eat more seafood
8 Tips for Making Healthy Foods For Fun in Kid
10 Tips Make Success Sales
How entrepreneur saved the family business
Here cause of stress
Canadian Lost Metal Health
 (2) Two Types Food Healty & Sweet Dessert Food With Recipe
|

No comments:

Post a Comment

Sponsor Ad

Related Posts Plugin for WordPress, Blogger...
Thanks To: Best Themes | New WP Themes | Best Blogger Themes
Copyright © 2013. Elvin jhon Campilan - All Rights Reserved
Template Design by Campilan | Published by New Blog Themes
Powered by Blogger
Blogger Widgets