Don't forget the fish! Make a weekly meal plan and grocery list using this printable planner before hitting the supermarket. Find four of our favorite new seafood recipes here.
The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
As a seafood dietitian, I often encounter what I like to call “seafood slander.” This is misinformation, usually in the media, about fish. This week was especially frustrating, because of a handful of careless reports that claimed bacon, hamburgers, and doughnuts may be healthier than lean fish like tilapia.
This silly accusation is based on the fact that tilapia, a mild and inexpensive fish, is richer in omega-6 fatty acids than it is in omega-3s. Omega-6s are a type of fat that is generally healthy, but too much may not be ideal. Doctors and dietitians don’t yet agree on the perfect amount of omega-6s in the diet. But what an impressive panel of 16 doctors does agree on is since fish like tilapia are, “relatively low in total and saturated fats and high in protein, they clearly can be part of a healthy diet.”
For a well-balanced, heart-healthy diet, eat a variety of seafood that can include lean fish and shellfish along with plenty of the oily kind like salmon, tuna, and trout. And I’m sorry to report, “replacing tilapia or catfish with ‘bacon, hamburgers or doughnuts’ is absolutely not recommended.”
Jennifer McGuire (L), Rima Kleiner (R)
Jennifer McGuire, MS, RD
As a nutrition science translator, blogger, media critic, and new mom, I believe the most important nutrition advice I can give is to only take nutrition advice from sound sources. I earned my Master of Science Degree in Nutrition Communication from Tufts University in Boston, MA and my undergraduate degree in Communication Studies from Southwestern University in Georgetown, TX. I am credentialed as a Registered Dietitian (RD) and belong to the American Academy of Nutrition and Dietetics (AND), as well as the Food and Culinary Professionals practice group of the AND.
As a dietitian for the National Fisheries Institute, I work to help families enjoy seafood-rich diets. Fish and shellfish not only boost our brain and heart health, they can be fast, simple, and delicious. My favorite people to relish a good meal with are my husband, Lloyd, and infant son, Harris.
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.