When the weather is nice people get outside to grill their meals. Instead of burgers, next time try grilling fish or seafood – you still get the same amount of protein, but for ¼ of the calories. Although no single food alone can make a person healthy, eating more seafood is one way that most of us can help improve our diets—and our health. Many of the studies about beneficial omega-3 fatty acids focus on fish as the primary source. Salmon, sardines, tuna and even shellfish are rich in omega-3 fatty acid content, but increasing your consumption of all types of fish and seafood is recommended.
The American Heart Association recommends that you eat fish rich in omega-3 fatty acids twice a week in order to reap specific health benefits. The American Dietetic Association and Dietitians of Canada: Women's Health and Nutrition position paper suggests consuming two to three fish meals per week, along with a low-fat diet, for heart health. Although all fish aren't high in omega-3s, they still can contribute important amounts of these fatty acids if they're eaten regularly.
Fish and shellfish are excellent sources of protein that are low in fat. A 3-ounce cooked serving of most fish and shellfish provides about 20 grams of protein, or about a third of the average daily recommended protein intake. The protein in fish is of high quality, containing an abundance of essential amino acids, and is very digestible for people of all ages. Seafood is also generally lower in fat and calories than beef, poultry or pork.
Seafood on the grill can be intimidating if you don't know what you are doing, but is really very easy. The first step is selecting seafood fit for grilling. Some good choices include whole fish such as trout or those that can be cooked whole or cut into fillets, such as tuna, halibut, mahi-mahi, monkfish, and salmon. The firmer fish can be flipped without flaking and falling through the grates. When grilling shrimp, choose the largest sizes and put the smaller shrimp on bamboo skewers that have been soaked in water for an hour. Remember cooking fish or seafood only takes 20 minutes so it makes a very quick meal.
If you still choose to order the seafood and/or fish next time you go out, look for entrees that are not fried. Restaurants are good places to try new types of seafood. Ask the staff what the seafood tastes like and how it is prepared; then you can judge whether or not you might like it. Remember to watch out for butter and cream sauces and fried foods.
Rebecca
