Eat foods seafood at least twice a week Eat foods seafood at least twice a week

Seafood products contain a great variety of nutrients that are important for our health including omega 3, a healthy fat that benefits cardiovascular health. 

Of all the protein that you should eat throughout the week, one of the most healthy and recommended forms of protein is seafood, especially oily or fatty fish. We therefore encourage you to eat seafood at least two times a week.

Here are a few tips from the Nutritional Education Series provided by the Center for Nutrition Policy and Promotion in the U.S.:

  • Choose variety. There is a variety of fish that that provide nutrients. Some of the fish that is most beneficial to our diet include salmon, trout, sardines and tuna. Shellfish -such as oysters, mussels and clams- and squid are also beneficial.
  • Be creative. Try new recipes such as salmon patties, grilled fish tacos, clams with whole wheat pasta, and even salads with seafood in it.
  • Aim for low-fat options. When preparing your food, aim for healthy methods that are low in fat. Roasting, grilling and baking are some good options.
  • Get the right portion. Two servings a week should equate to 8 ounces of seafood products (this amount is little less for kids). The following guide can help you calculate how much a portion is: the amount of fish in a can of tuna weighs approximately 3 to 4 ounces, a salmon fillet weighs between 4 and 6 ounces, and one small trout ways about 3 ounces.