Superfood tip: Seafood, eat it! | CraigDailyPress.com

Superfood tip: Seafood, eat it!

Craig Press staff report

Seafood, like the crab legs served during Crabfest, contains a range of nutrients, including healthy omega-3 fats.

Think beyond the fish fillet. Twice ore week, make seafood — fish and shellfish — the main protein on your plate, as recommended by choosemyplate.gov.

Seafood contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for Americans, eating about eight ounces per week, less for young children, of a variety of seafood can help prevent heart disease.

Follow these 10 tips from choosemyplate.gov to get more seafood into your diet.

• Eat a variety of seafood.
• 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.
• Shellfish, oysters, mussels, clams and calamari also supply healthy omega-3s.
• Canned seafood — including salmon, tuna and sardines — is quick and easy to use.
• Cook it safely. If shells don't clamp shut when you tap them, throw them away. After cooking, also toss any that didn't open. Cook shrimp, lobster and scallops until they are milky white. Cook fish to 145 degrees Fahrenheit, until it flakes with a fork.
• Get creative. Try salmon cakes, a shrimp stir-fry, grilled fish tacos or clams with whole-wheat pasta.
• Put it on a salad or in a sandwich.
• Shop smart. Eating more seafood does not have to be expensive.
• Grow up healthy with seafood. Omega-3 fats from seafood can help improve nervous system development in infants and children.
• Know your portions. To get eight ounces of seafood each week, use these as guides: A drained can of tuna is about three to four ounces, a salmon steak ranges from four to six ounces and one small trout is about three ounces.