All posts by NFI Nutrition

Seafood Benefits for Mom

Moms-to-Be: Are You Eating Enough Seafood?

The U.S. Food and Drug Administration (FDA) estimates that pregnant women in the U.S. eat less than half a serving of seafood a week. That means most moms-to-be should quadruple the amount of seafood they eat each week to meet the minimum 2 servings recommendation.

Prevent Depression During and After Pregnancy:

Research shows women who eat no seafood during pregnancy are twice as likely to experience depression as those who eat seafood two times a week.i Studies suggest that depressed women have lowered levels of DHA, an important omega-3 found in fish. During pregnancy your developing baby needs a lot of DHA, thus depleting your levels of DHA. To get more DHA, try eating more seafood. ii,iii

Reduce Your Risk of Heart Disease:

Keep your heart healthy by eating seafood. Heart disease is the number one cause of death in women in the U.S., with risk factors including diabetes, high blood cholesterol and being overweight.

The good news is that you have the power to help manage your risk factors and protect your heart by including more fish, rich in omega-3 fatty acids, into your diet. Deficiencies in omega-3s are known to increase the risk of dying from heart disease by 36 percent.iv Nutrients found in seafood also decrease blood triglyceride levels and increases HDL (good) cholesterol. v



i</sup >Golding, Jean, et al. “High levels of depressive symptoms in pregnancy with low omega-3 fatty acid intake from fish.” Epidemiology 20 (2009): 598-603.
ii Golding, Jean, et al. “High levels of depressive symptoms in pregnancy with low omega-3 fatty acid intake from fish.” Epidemiology 20 (2009): 598-603.
iii Leung, Brenda and Bonnie Kaplan. “Perinatal Depression: Prevalence, Risks, and the Nutrition Link – A Review of the Literature.” The Journal of the American Dietetic Association 109 (2009): 1566-75.
iv Horn, L. V., PhD, RD., McCoin, M., MPH, RD., Kris-Etherton, P. M., PhD, RD., Burke, F., MS, RD.,Carson, J. A. S., PhD, RD., Champagne, C. M., PhD, RD., Sikand, G., MA, RD. (2008, February). The Evidence for Dietary Prevention and Treatment of Cardiovascular Disease. Journal of the American Dietetic Association, 108(2).
v Horn, L. V., PhD, RD., McCoin, M., MPH, RD., Kris-Etherton, P. M., PhD, RD., Burke, F., MS, RD.,Carson, J. A. S., PhD, RD., Champagne, C. M., PhD, RD., Sikand, G., MA, RD. (2008, February). The Evidence for Dietary Prevention and Treatment of Cardiovascular Disease. Journal of the American Dietetic Association, 108(2).

Seafood and Pregnancy Resources:

Fish during pregnancy helps babies meet milestones

 

steamed salmon

Last night my roommate Sarah cooked a wonderfully creative dinner for Lloyd and I and a handful of other friends. The entre was a reci-free version of oven-steamed salmon over veggies. You can see she simply placed the food in a pan over a dish of water sprinkled with ginger. Atop the salmon is teriyaki sauce and limes. It was so flavorful.

Speaking of seafood super high in omega-3s, today Harvard Medical School released the results of a new study that looked at the effects of eating fish during pregnancy on over 25,000 babies. The results of this HUGE study add to the growing body of evidence that moms-to-be who eat the most fish have babies with the best physical and mental development. This particular study gave babies scores based on achievement of milestones – like looking in the direction of sounds, crawling, and putting words together. Compared with women who ate the least fish, women with the highest fish intake (2 ounces per day on average) had children 25% more likely to have higher developmental scores at 6 months and almost 30% more likely to have higher scores at 18 months.

Eating Fish While Pregnant – Fish Benefits for Baby

Is Your Baby Getting the Right Nutrients?

During pregnancy, you have at least three chances everyday to boost your baby’s health. A recent study found that moms-to-be who ate fish 2 to 3 times a week during pregnancy had babies who reached milestones such as imitating sound, recognizing family and drinking from a cup, more quickly.vi

  • At 6 months children of mother’s who ate fish during pregnancy are more likely to sit unsupported and crawl than children of mothers who did not eat fish during pregnancy
  • At 9 months children of mothers who ate fish during pregnancy are more likely to be able to climb stairs, drink from a cup, write or draw and put 2 words together than children of mother’s who did not eat fish during pregnancy

Help Your Baby’s Brain Develop:

Omega-3s found in seafood, such as tuna, make up a major part of the brain. So when pregnant and breastfeeding moms eat seafood, it provides an important foundation for their baby’s brain to develop normally. The 2010 Dietary Guidelines for Americans recommend that pregnant and breastfeeding moms should eat at least 8 ounces of seafood – that’s two servings – per week to help their baby’s eyes and brain develop.

Increase Omega-3s for Better Eyesight:

Studies also suggest that not having enough DHA, an important omega-3 found in seafood such as tuna, during pregnancy can have a negative effect on a baby’s eye development. Research from the Child and Family Research Institute suggests that women who eat a lot of meat but little fish can be deficient in omega-3s, and their babies did not do as well on eye tests as babies from mothers got plenty of this important nutrient.vii

Help Your Baby Get a Good Night’s Sleep:

Eating seafood increases the amount of essential omega-3s in a mother’s breast milk, which helps nourish developing babies. One study found that babies of mothers with higher DHA levels during pregnancy showed significantly quieter and less active sleep, and less sleep-wake transition than those of mothers with lower DHA levels. In other words, they slept better.viii

Eat Seafood During Breastfeeding for More Benefits:

Eating seafood increases the amount of essential omega-3s in a mother’s breast milk, which helps nourish developing babies. Studies show that children who are breastfed tend to have better eyesight, higher IQ scores and do better in school. These benefits may be due to the high level of omega-3s in breast milk.ix

Did You Know? More than 200,000 women die from heart attacks every year—five times the number of women who die from breast cancer.


vi The American Journal of Clinical Nutrition. Associations of maternal fish intake during pregnancy and breastfeeding duration with attainment of developmental milestones in early childhood: a study from the Danish National Birth Cohort. Available at:http://www.ajcn.org/content/88/3/789.abstract. Accessed March 5, 2012.

vii The American Journal of Nutrition. Essential n–3 fatty acids in pregnant women and early visual acuity maturation in term infants. Available at: http://www.ajcn.org/content/87/3/548.full?sid=5e4016a6-830a-4856-a5e4-5e3ea7bd1622. Accessed March 5, 2012.

viii PubMed. Maternal consumption of a DHA-containing functional food benefits infant sleep patterning: An early neurodevelopmental measure. Available at: http://www.ncbi.nlm.nih.gov/pubmed?term=3.Maternal consumption of a DHA-containing functional food benefits infant sleep patterning: An early neurodevelopmental measure. Early Human Development. Accessed March 5, 2012.

ix The American Journal of Clinical Nutrition. Associations of maternal fish intake during pregnancy and breastfeeding duration with attainment of developmental milestones in early childhood: a study from the Danish National Birth Cohort. Available at:http://www.ajcn.org/content/88/3/789.abstract. Accessed March 5, 2012.

Seafood and Pregnancy Resources:

Fish During Pregnancy

Eating Fish While Pregnant is Recommended

The amount of fish during pregnancy to eat recommended by experts is 12 ounces = About 2–3 servings a week.

Eating Fish While Pregnant: Are You Eating Enough Seafood?

Pregnant women are nowhere close to eating as much seafood as they should. Why? Maybe you’ve heard the wrong information on the news. Maybe something in the paper has you confused. But when you turn to the experts, the advice is really simple and clear.

Eating Fish During Pregnancy

Official Guidelines and Experts Say:

  • Eat seafood at least two to three times each week
  • Eat a variety of fish
  • As much as half (six ounces) of fish each week can be albacore tuna
  • The only fish to avoid are shark, swordfish, king mackerel and tile fish

 

What’s it like to be a seafood lover who’s pregnant?

Well, if that’s you, perfect! Pregnancy is one of the best times to indulge your love of fish. Here’s why:

  • Seafood is tasty and craveable
  • Studies show eating fish during pregnancy gives moms and babies lots of health benefits
  • Seafood is easy to make and a natural “fast food”

Types of Seafood and Fish to Eat While Pregnant

 
Most popular types of seafood (3 ounces) Average mercury level below the FDA limit Omega-3 DHA fats (milligrams)*
Salmon Yes 1238
Canned White Tuna Yes 535
Pollock Yes 383
Crab Yes 196
Canned Light Tuna Yes 190
Scallops Yes 169
Cod Yes 131
Clams Yes 124
Shrimp Yes 122
Tilapia Yes 111
Catfish Yes 109

Best Foods to Eat While Pregnant

You are what you eat. And when you’re pregnant, you and your baby are what you eat. Choosing the right foods now can make a big difference in your baby’s growth and health. Aim to eat a variety of nutrient-rich foods. This means foods that are full of vitamins and minerals without being too high in calories. The nutrients below are especially important when you’re pregnant and all can be easily found in foods like fish.

Pregnancy Diet: Powerhouse Nutrients

 
OMEGA-3 DHA CALCIUM VITAMIN D IRON
WHAT IT IS AND WHY YOU NEED IT
  • Special kind of healthy fat that helps build your baby’s brain and eyes
  • May prevent pre-term (early) labor and depression during and after pregnancy
  • Keeps your heart healthy
  • Helps build your baby’s bones and teeth, heart, nerves and muscles
  • Keeps your bones and teeth strong
  • Helps your body absorb nutrients like calcium
  • May lower your chance of getting high blood pressure during pregnancy
  • Helps carry oxygen in your bloodstream to your baby
  • Can keep your immune system healthy
  • Most moms-to-be begin their pregnancies without enough iron in their diets
HOW MUCH YOU NEED EACH DAY 200 milligrams 1,000 milligrams 200 (+) IU 27 milligrams
WHAT YOU SHOULD EAT
  • Fish like salmon, canned or pouch tuna, sardines, trout and anchovies
  • Fortified foods like DHA-eggs
  • Dairy like yogurt, cheese and milk
  • Seafood like canned sardines and salmon
  • Greens like spinach and kale
  • Fish like salmon, shrimp and canned or pouch tuna
  • Fortified foods like milk and orange juice
  • Meats like turkey, beef and chicken
  • Seafood like clams, halibut, crab, shrimp and cooked oysters
  • Beans like red and kidney

Can You Eat Sushi While Pregnant?

Many pregnant women may be concerned about eating sushi while pregnant. To reduce your chance of getting sick from food, you shouldn’t eat any raw meats during pregnancy.

Sushi is tasty, nutritious and fun; just make sure to stick with cooked types when you’re pregnant.

There are many types of cooked sushi—just look for the ‘cooked’ sticker when shopping in your grocery store or ask your server when dining out.

If you are counting down the days to when you can “go raw,” set a dinner date with your partner for a few weeks after the baby arrives.

Seafood and Pregnancy Resources:

Everything You Need to Know About Canned Tuna Nutrition

Top Reasons to Feel Good About Pouched and Canned Tuna Nutrition and Sustainability…

Canned Tuna Nutrition Example1

Every year, millions of Americans look to the internet for nutrition advice. While there are thousands of websites devoted to helping folks find healthier, high-quality food, it’s sometimes difficult to separate fact from fiction. Nowhere is this clearer than in the case of canned tuna nutrition. This highly versatile, nutrient-rich source of protein is one of the more misunderstood menu items in America. But don’t let the seemingly endless number of so-called fitness gurus and healthy-living bloggers obscure the science on canned tuna nutrition. Fish, especially tuna, is a highly healthy choice – read on to learn more about what makes it a nutritious option.

Canned Tuna is a Healthy Choice

Years of survey data show that Americans aren’t eating enough seafood, despite the fact that all the scientific evidence, including hundreds of peer-reviewed studies performed by health and nutrition researchers, show its important health benefits. The Dietary Guidelines for Americans, for example, urge consumers to eat more fish and recommend tuna as a healthy option. The USDA too recommends that Americans eat at least 2-3 servings of seafood per week. That’s because seafood is rich in important nutrients, such as a vitamins B12 and D, iron, zinc, magnesium, phosphorous, selenium and beneficial omega-3s called EPA and DHA.

Tuna is a particularly good option for families, as the nutrients in this fish are especially important for children. Protein is needed by quickly growing bodies and omega-3s play an essential part in healthy brain and eye development.

Canned Tuna Nutrition Reigns Supreme 

Canned Tuna Nutrition Example2

Not only is canned tuna healthy, it’s one of the mildest tasting types of seafood, making it many Americans’ first fish from childhood.  Canned tuna has a subtle smoky taste and a firm, flaky, and moist texture.   Swap in tuna for beef or chicken in your favorite dishes like  quesadillas, burgers, and pasta.  Click here for a dozen additional easy ways to eat canned tuna.

Keep canned tuna in your pantry to always have a protein boost on hand. To store canned tuna once opened, transfer the unused fish to a reusable plastic or glass container with a lid or plastic bag.  It will stay fresh after opening for 1- 2 days in the refrigerator.

What About Mercury in Canned Tuna?

Unfortunately, the most common myths about tuna are pushed by click-bait seeking alarmists, discredited TV gurus like Doctor Oz, and uninformed celebrities like Kim Kardashian and Jeremy Piven. In other words, “fake news.”  Their claims are unsourced and unsubstantiated, but they create a climate of fear around seafood that contributes to a much bigger risk than mercury – the risk of missing out on the health benefits of eating fish.

The truth is, there has never been a case of mercury poisoning from normal consumption of commercial seafood recorded in any American medical journal. That’s right, zero cases.

Unfortunately, frequent fear-mongering on this matter has turned people away from a food experts recommend people eat more of, not less – seafood and tuna.  According to the FDA’s own extremely conservative analysis of more than 100 scientific studies on seafood, the average person could eat tuna for breakfast, lunch, and dinner every day of the week without worry.

But many Americans aren’t getting that message. The FDA warns that most Americans are eating dangerously low amounts of seafood, a deficiency that contributes to nearly 84,000 preventable deaths each year. Another long-term study showed that children whose mothers had reduced their seafood intake during pregnancy had appreciably lower IQs.

Pushing dangerous health advice to the public may help celebrities explain away their bad behavior, but it makes everyone worse off.

Commitment to Sustainability

Canned Tuna Nutrition Example3

The tuna you feed your family isn’t just healthy, it’s sustainably sourced. A recent presentation from “renowned tuna fisheries scientist” Alain Fonteneau of the French Research Institute for Development (IRP) confirms ongoing efforts to manage tuna stocks help make tuna a sustainable fish.

As Fonteneau explained, even as “fishing efforts in most tuna fisheries have grown steadily in recent years. . .these stocks remain in a healthy state and are much less overfished than many other coastal resources…” In fact, none of the world’s 21 major tuna stocks have shown signs of critical collapse.

Skipjack and albacore, which comprise the vast majority of canned tuna in the United States, are particularly sustainable. That’s because the nation’s leading seafood providers recognize the tremendous social and environmental responsibility that comes with meeting global tuna demand. As part of their commitment to sustainability, tuna companies work with organizations like the International Seafood Sustainability Foundation (ISSF) to make sure they’re doing all they can to secure the future of our oceans. This commitment to sustainability means that you can feel good knowing that the tuna you feed your family is and will always be responsibly sourced.

“What’s This ‘Pole and Line’ I Keep Hearing About?”

Many activist groups ignore relevant data and often call for tuna companies to adopt a pole-and-line fishing approach, which they falsely claim will help the environment. It turns out, this method is actually much worse for the environment. A University of California study found that pole and line methods are extremely carbon intensive and use three to four times more fuel. That’s because many more boats are needed to catch the same amount of fish with this inefficient method, using much more fuel and creating higher carbon emissions. Talk about hurting the environment…

Pole and line isn’t just environmentally harmful, it’s an impractical method for meeting global demand. Broad adoption of pole and line would ultimately limit the supply of tuna, raising prices for working families that depend on it as a source of protein and other critical nutrients. That doesn’t seem to faze activists, but it should worry health-conscious consumers.

Despite their embrace of pseudo-science, we’ve made efforts to reach out to these groups, asking them to meet with sustainability experts at the International Seafood Sustainability Foundation to engage in a productive dialogue. Instead, they’re busy wasting millions in donor money desecrating sacred places, dressing up in ridiculous animal costumes, and making music videos. Why should donors and consumers trust anything they have to say?

What Really Motivates These Alarmists?

Despite leading seafood providers’ successful efforts to meet global demand in the most environmentally responsible way, and their commitment to ensuring that global tuna stocks remain healthy, radical activists continue to target the tuna industry with false allegations of environmental irresponsibility that are divorced from scientific reality. Why? Because these efforts can be profitable.

Here’s how it works: Alarmist fundraisers aim to reel-in donor funds by strong arming companies into doing their bidding. They start by making unsubstantiated or false claims about individual company’s environmental records. This “rank and spank” targeting strategy is meant to intimidate companies into seeking out some sort of face-saving compromise that allows activists to claim a victory, which these groups immediate fundraise off. Soon after, these companies learn that there’s no compromise to be found.

In what we’ve come to call the cycle of abuse, the targeted organization reaches an agreement that’s publicized in fundraising appeals, and then the activists inevitably come back—after a few months, or a few years—with a new round of attacks, and demands for even more unreasonable standards. Companies that have bent over backwards to meet increasingly taxing, scientifically dubious demands ultimately realize that they’ll never make these activists happy. As long as there are donations to be sought, they’ll always be a target.

The Truth about Canned Tuna

Canned Tuna Nutrition Example Example4The truth is, seafood is a staple of a healthy diet, and there are few foods as versatile, delicious, and nutrient-rich as tuna. Americans concerned about the quality and sourcing of their food can sleep well at night knowing that America’s top tuna producers are committed to meeting global demand responsibly.

Tilapia Nutrition + 9 Things You Need to Know About Tilapia

Tilapia Nutrition Facts

Is Tilapia Healthy for You? tilapia nutrition, tilapia farming, is tilapia healthy for you

Tilapia nutrition is both palpable and palatable. The benefits of eating fish for brain, heart and eye health are well known. Fish provides protein, B vitamins, iron, vitamin D, selenium and healthful omega-3 fatty acids EPA+DHA—all for about 200 calories or less per serving. The latest Dietary Guidelines for Americans recommend eating at least two servings (or 8-12 ounces) of a variety of seafood each week to boost heart and brain health and maintain a healthy weight. Among the top most consumed fish, tilapia is the fourth most consumed seafood in the United States at 1.18 lbs per capita in 2016.

There are many different seafood choices that can effortlessly add up to two servings each week. The top five most popular seafood options in the U.S. are shrimp, salmon, canned tuna, tilapia and pollock. Eating a variety of fish allows your palette to enjoy a variety of different tastes, but also ensures that you derive a variety of health benefits, as well. Your seafood choices can include both oily fish and leaner fish, such as tilapia. While leaner fish contain fewer omega-3s than oily fish, tilapia and catfish (for example) still provide a healthy dose of these heart-healthy omega-3s. In fact, a 3-ounce serving of these fish provides more than 115 mg of EPA+DHA, more than other protein sources like beef, poultry or pork. Tilapia is also low in total and saturated fats and high in protein, an exceptional nutrition combination.

Tilapia nutrition facts (3 oz. serving):

  • 110 calories
  • 20 g protein
  • 115 mg of EPA+DHA
  • 2.5 g total fat
  • 1 g saturated fat

Tilapia nutrition is not the only benefit when it comes to tilapia fish. For most people, choosing which fish to eat comes down to taste. A mild-tasting fish, tilapia is a great choice for people who are newer to eating seafood. Since it’s a versatile white fish, tilapia pairs perfectly with most kinds of seasonings and sauces and makes a good substitute for chicken in favorite poultry recipes.

 

Tilapia Nutrition Continued…

tilapia nutrition, tilapia farming, is tilapia healthy for you

While there is some talk about omega-3 fatty acids versus omega-6 fatty acids, even in tilapia,  it is important to understand that both of these fatty acids are essential fatty acids. Our bodies do not make either and we need to derive both from our diets. Omega-3s are important for immune function and blood clotting. Omega-6s, on the other hand, tend to promote inflammation, which is in and of itself critical for appropriate healing. Like most nutrients, there is only a problem with omega-6s when they are consumed in excess. In the American diet, there are omega-6s in a lot of different foods, both healthful and unhealthful foods. We should aim to get our omega-6s primarily from whole, nutrient-rich foods like nuts, seeds and tilapia, instead of from processed foods like fast food and packaged snacks like cookies and chips. It’s true that we need to consume a healthful dose of omega-3s in our diet to bring the omega-3 and omega-6 ratio into balance, which is one reason the Dietary Guidelines recommend eating  an array of healthful foods—including a variety of seafood 2-3 times each week. A truly versatile fish, tilapia provides loads of other nutrients, including protein and B vitamins.

 

Debunking The “Bacon” Myth

Tilapia nutrition is simple: tilapia is a healthy and wholesome food. Suggestions that it is nutritionally akin to bacon or doughnuts are misguided and inaccurate. In fact, the history of this misinformation is well documented. In 2008 the Winston Salem Journal reported on a study that supposedly found tilapia wasn’t nutritionally favorable. The study and the reporting on it began to unravel when an international coalition of more than a dozen doctors spoke out to clarify that tilapia fish are low in total and saturated fat, high in protein and clearly part of a healthy diet.

When the original misinformed headlines began popping up, claiming that tilapia was nutritionally akin to bacon, the world-renowned Mayo Clinic even got involved, explaining to consumers that tilapia was not an unhealthy fish at all. In response to the exaggerated reporting on the study Mayo Clinic dietitians wrote, “Does this mean you should give [tilapia] up? No!”

Reputable mainstream news outlets have examined tilapia’s perception challenges, with the bacon hyperbole in mind, and have reported, “its overall fat profile is much better than many animal sources of protein which come with much higher amounts of saturated fat. Tilapia contains only a half gram of saturated fat per 3 ounce serving, compared with 1 gram in chicken breast meat or 8 grams in steak” concluding, “it’s a very nutritious fish.” And recognizing that real independent research reveals, “there’s absolutely no reason to trash tilapia.”

 

Discrediting PCB Hyperbole

Disreputable websites have also suggested tilapia and other farmed fish have high levels of chemicals called PCBs in them. This is untrue. A Harvard University study finds nine percent of PCBs in the American diet come from consumption of all fish. Twenty percent come from vegetables. No health professional anywhere is suggesting that Americans should eat fewer vegetables in order to avoid PCBs.

Well-informed, independent RDs and MDs from Harvard in Boston to Hanyang in Seoul have been unequivocal; tilapia is healthy and safe.

 

Tilapia Sustainability

A Brief History

According to researchers, illustrations from Egyptian tombs suggest tilapia were farmed more than 3,000 years ago. In fact, tilapia may have been one of the first fish species ever farmed. Since that time, tilapia farming has seen explosive growth and ranks as the second most cultivated fish on the planet.

Modern-day aquaculture was revolutionized by a growing world population and demand for seafood coupled with the fact that wild fisheries are at their maximum sustainable yield. Since we can’t sustainably take more from our oceans, we have to rely on aquaculture to increase production. In the last few decades, major strides have been made in the aquaculture community resulting in the most efficient and sustainable farmed seafood products available to markets globally. The idea that fish farming is the “wild west” without robust standards and regulations associated with other types of agriculture is wrong, and demonstrates a fundamental lack of understanding of the industry.

The 2015 Dietary Guidelines Advisory Committee (DGAC) looked into sustainability factors of food products and concluded that both wild-caught and farm-raised fish are nutritious, safe and beneficial for optimal health. According to the Washington Post “Tilapia, in short, is an environmentally friendly, lean, low-calorie source of protein. We need all of those we can get.” Currently, about half of all seafood consumed in the U.S. is farmed.

 

Tilapia Farming 

 

tilapia nutrition, tilapia farming, is tilapia healthy for you

Just like other forms of farming, like land agriculture, aquaculture – specifically tilapia farming – comes in all sizes, from large commercial producers to small backyard ponds. While they all share a few common components, the equipment and methods used are different for each. Tilapia’s hardiness and adaptability to a wide range of culture systems has led to the commercialization of tilapia production in more than 100 countries. According to the director of NOAA Fisheries Aquaculture, it’s hard to find a large volume of U.S. farmed tilapia because the colder climate requires these tropical fish to be grown in expensive indoor tanks. However, countries in places like Asia and Latin America have ideal temperatures and conditions to grow healthy tilapia in an environmentally sound fashion, for an affordable price. The U.S. imports tilapia from countries such as Brazil, China, Colombia, Ecuador, Indonesia, Mexico and more.

Tilapia was one of the first cultivated fish on this planet for a reason. They grow rapidly on formulated feeds with lower protein levels and tolerate higher carbohydrate levels than many carnivorous farmed species (such as salmon). They can also accept feeds with a higher percentage of plant proteins; helping to relieve pressure on fish stocks that contribute to the fishmeal market, the major ingredient in feed for other fish. It’s said that tilapia “don’t ask for much.” They have five basic needs: clean water, oxygen, food, light and room to swim. And, importantly, they grow fast. For more information about tilapia nutrition, tilapia farming and sustainability, check out this comprehensive infographic on tilapia fish.

 

Tilapia Feed

To get technical, tilapia is an omnivorous grazer that feeds on phytoplankton, periphyton, aquatic plants, small invertebrates, benthic fauna, detritus and bacterial films associated with detritus. According to the Food and Agriculture Organization (FAO), prepared feeds that provide tilapia a complete diet (adequate protein, lipids, carbohydrates, vitamins and minerals) are readily available in developed countries and are also manufactured and available in developing countries with an export market for high quality tilapia products (such as the U.S.).

The ingredients used in tilapia feeds vary depending on the region. The composition and formulation of commercial tilapia feeds is usually proprietary. However, the FAO provides an example of commercial starter feed used for tilapia farmed in Malaysia as an illustration of ingredients and ratios: fishmeal (15 percent), meat meal (5 percent), soybean meal (20 percent), groundnut meal (10 percent), rice bran (10 percent), wheat middlings (15 percent), corn/broken rice/cassava (15 percent), vegetable/fish oil (4 percent), dicalcium phosphate (2 percent), vitamin premix (2 percent) and mineral premix (2 percent).

 

Making Sense of Tilapia “Poop” Misinformation

The rumor that tilapia are fed pig feces or that they eat their own poop is misguided and perpetuated by clickbait websites hungry for sensational headlines. As detailed in the section above, commercially farmed tilapia are by and large fed pellets that contain their complete diet requirements that differ during each growing stage.

Similar to the “bacon” myth, this rumor started after a 2009 study citied certain challenges regarding a foreign market for fish farming. Among the findings, the study noted that livestock or poultry roamed freely in fields, where farmers used the waste (manure) on fields or in fish feed. It’s important to note the study never mentioned tilapia. According to Fox News, when asked for comment on the study, the authors could not confirm whether it was actually a common practice or an ancillary observation.  In fact, Food and Drug Administration (FDA) spokeswoman Theresa Eisenman said the agency was “not aware of evidence to support the claim that this practice is occurring.” To be clear, the study never said this was happening at tilapia farms to begin with, and the authors of the study could not confirm that it was happening at all. However, the soundbites on “feces” and “fish feed” were enough to fuel sensational headlines that irresponsible websites continue to peddle today.

The reality is, U.S. restaurants and retailers that sell imported tilapia have sourcing standards that do not tolerate poor product quality. Conversations about feed, food safety, and traceability are common-place in an era where consumers want to know where their food comes from. Tilapia operations globally realize they have fierce competition and U.S. customers will source elsewhere if they are not confident the fish are receiving high-performance feed or in other aspects of the farming. Seafood companies all along the supply chain – importers, distributors, restaurants and retailers – routinely visit foreign suppliers, plus do third-party audits, to ensure and standards are being met. Additionally, a majority of large retailers and restaurants only source from tilapia farms and processing facilities that are certified, which among many other farming aspects, evaluates feed.

 

Tilapia Certifications

tilapia nutrition, tilapia farming, is tilapia healthy for youThe vast majority of tilapia eaten in the U.S. come from farms that adhere to rigorous requirements that take into account food safety, environment and community issues, feed, the use of veterinary drugs, traceability, and more. Certified tilapia farms and processing facilities are inspected routinely to ensure they meet these requirements, and are committed to the health of the fish they raise, the consumers who eat them, and the environment.

The leading third-party certification programs used for tilapia sold in the U.S. include Best Aquaculture Practices (BAP) certification, which is administered by the Global Aquaculture Alliance (GAA), and ASC certification which is managed by the Aquaculture Stewardship Council (ASC). There are currently 98 BAP-certified farms and 74 BAP-certified processing plants worldwide, which produce a mammoth, 230,000 metric tons of tilapia every year. All major retailers in the U.S. including Walmart, Wholefoods, and Target sell certified tilapia.

 

Tilapia Recipes

For easy and delicious tilapia recipes and ideas, try this Lemon Tilapia Piccata, Tilapia with Mango Salsa and Cajun Tilapia Sandwich.

Eat Seafood to Improve Your Heart Health

Two recent scientific reports, based on a comprehensive review of published science, recommend that the general population increase the amount of seafood they eat to a minimum of two times per week. Seafood is nutrient-rich, meaning it packs healthy nutrients like omega-3s and protein into less than a couple hundred calories per 4-ounce serving.


Seafood Benefits for Adults

  • Reduces Risk for Heart Disease
  • Helps Maintain Brain Health

 

Seafood and Heart Disease

How to Protect Your Heart Health

Heart disease is the number one cause of death in men and women in the U.S., with risk factors including diabetes, high blood cholesterol and being overweight. The good news is that you have the power to help manage these risk factors and lower your risk for heart disease by eating at least two servings of seafood a week. Low consumption of the omega-3 fatty acids found in fish is the second-biggest dietary contributor to preventable deaths in the United States, taking a total of 84,000 lives each year.i In fact, eating seafood just twice a week can reduce the risk of fatal heart attack by 36 percent!ii By eating seafood, you get the essential nutrients that can help protect you against heart attacks, decrease blood triglyceride levels and increase HDL (good) cholesterol.

Did You Know?
Women are particularly at risk for heart disease, with more women dying of heart disease than men each year. In fact, more than 200,000 women die from heart attacks every year—five times the number of women who die from breast cancer.iii

Healthy Suggestions

Besides providing healthy omega-3s, another important nutrient provided by seafood is protein. However, all protein sources aren’t alike. Many high protein foods also happen to have a lot of unhealthy saturated fat and cholesterol. So when choosing which foods to eat, consider a low-calorie option such as tuna. One serving of protein-rich canned or pouch tuna is lower in total fat, saturated fat and cholesterol than an equal serving of beef, pork, chicken or lamb.



iDanaei, Goodarz, et al. “The Preventable Causes of Death in the united states: Comparative risk Assessment of Dietary, Lifestyle, and metabolic risk factors.” Plos medicine 6 (2009).
ii Horn, L. V., PhD, RD., McCoin, M., MPH, RD., Kris-Etherton, P. M., PhD, RD., Burke, F., MS, RD.,Carson, J. A. S., PhD, RD., Champagne, C. M., PhD, RD., Sikand, G., MA, RD. (2008, February). The Evidence for Dietary Prevention and Treatment of Cardiovascular Disease. Journal of the American Dietetic Association, 108(2).
iiiLloyd-Jones D, Adams R, Brown T,. et al. Heart Disease and Stroke Statistics 2010 Update: A Report from the American Heart Association Statistics Committee and Stroke Statistics Subcomittee. Circulation. 2010; 121:e1-e170

Seafood During Pregnancy

How much seafood should you eat during pregnancy?

Eat at least 2-3 servings of seafood per week to boost babies’ brain development.

Choosing the right foods during pregnancy can make a big difference in your baby’s health and growth. Eating seafood while pregnant is an essential part of a healthy diet for you and your unborn child or breastfed baby. The recent Dietary Guidelines for Americans recommend pregnant and breastfeeding women eat at least 2 to 3 servings of seafood per week to improve babies’ eye and brain development.

Seafood is one of the only foods bursting with a type of healthy fat called omega-3 DHA. America’s favorite types of seafood all meet the FDA’s strict safety guidelines.

To get the recommended amounts and the health benefits, eat a variety of seafood. Visit Eating Seafood While Pregnant – our online guide that includes the top fish to eat and fish to avoid while pregnant.

Pregnancy Diet: Eating Seafood for Two

You only need about 300 extra calories a day during your pregnancy. So when you get a craving, satisfy it with a nutrient-rich food. The Mediterranean Diet is full of sweet foods like fruit, creamy foods like yogurt, and savory foods like fish to help satisfy your cravings during pregnancy.

Eating Mediterranean Style

Your pregnancy weight is important—too little weight gain can keep your baby from getting all the nutrients he or she needs to grow; too much weight gain may increase your chance of getting gestational diabetes (diabetes that starts during pregnancy). But rather than obsess over the scale just remember to eat simply, drink lots of water and stay active.

What About Eating Fish During Pregnancy?

Eating fish while pregnant is healthy and essential to your pregnancy diet. The amount of fish experts recommend pregnant women eat is at least 12 ounces = About 2–3 servings a week.

There are only four fish to avoid during pregnancy and breastfeeding; shark, swordfish, king mackerel and tilefish. Most women in the U.S. already do not eat these types of seafood. If you are not pregnant or breastfeeding, there are no types of commercial seafood to avoid.

Learn more about eating fish and pregnancy: what to eat and what not to eat.

Seafood and Pregnancy Resources:

Benefits of Eating Fish

Nutritional Benefits of Eating Fish

Fish provides a variety of health benefits through providing vital nutrients like Omega-3s, which the body does not create on its own, and serving as an ideal source of lean protein, high in protein and low in calories and saturated fat.

The good news is that there are quick and easy ways, like canned or pouched tuna, to get more seafood in your diet. Explore the nutritional benefits below and get great seafood recipes here.


 

Omega-3s

What are they?

Omega-3s in seafood are a powerful nutrient—they help protect the heart, brain and eyes in babies and adults. The most powerful omega-3s available are found in seafood. Just 2-3 servings a week is all you need.

Omega-3s are a healthy type of fat. There are two main categories of omega-3s:

  • Seafood contains mostly eicosapentaenoic (EPA) and docosahexaenoic acid (DHA). These are called long-chain omega-3s and have powerful heart and brain benefits.
  • Plants and nuts contain mostly alpha-linolenic acid (ALA) omega-3s. These are also called short-chain omega-3s. While ALA omega-3s are healthful, they are not offer the same powerful heart and brain benefits as EPA and DHA.

Your body cannot make omega-3s on its own and it doesn’t do a good job turning ALA into EPA and DHA. In fact, a deficiency in omega-3s can be harmful. Research shows that a diet low in omega-3s contributes to 84,000 preventable deaths per year.i So it is important to eat seafood, to get plenty EPA and DHA omega-3s.

What are the health benefits?

Studies have shown that omega-3s, which are found in abundance in fish like tuna, help to keep brains and hearts healthy throughout a person’s life – and are even important before you’re born!

Children:
Help little ones’ brain and eyes develop, especially during the third trimester. During pregnancy, all of the DHA gathered by the growing baby must come from the mother’s diet.
New Moms:
Boost your mood. Plenty of DHA can help prevent or manage depression during and after pregnancy ii
Adults:
Help your heart stay strong. DHA and EPA boost heart health by decreasing blood triglyceride levels, slowing the buildup of plaques that contribute to the “hardening of the arteries,” lowering blood pressure slightly and reducing the risk of abnormal heart rhythms that can lead to sudden death. iii
Boomers+:
Stay strong and healthy. Omega-3s can be beneficial for your heart, brain and joints.

 

Protein and Calories

What are Protein and Calories?

Protein is an important part of every cell in the human body and makes up a large part of your skin, hair, nails, muscles, organs and glands. It builds, maintains and replaces the tissues in your body. Enzymes, hormones and blood all contain protein too.

According to the United States Department of Agriculture (USDA), calories are a tool for measuring the amount of energy a food or beverage contains, which fuels your body. iv

Why do We Need Them?

In fewer than 200 calories, seafood, such as tuna in water, packs a protein punch with about 20 grams per serving.

Your body needs protein from food to repair cells and make new ones. It’s a necessary part of your diet in all stages of your life, but especially during those when you tend to grow a lot – like childhood and adolescence. You may also need a little extra protein during injury and sickness. Women require more protein during pregnancy. Besides seafood, other common protein-rich foods include meat, beans and dairy.

Whether at work, play or even when you’re resting, your body also needs energy from calories. However, consuming too many calories can cause you to gain weight, so it’s important to choose foods that provide enough nutrients without too many calories.

The amount of protein and calories you need depends on your age and health.

New Moms and Babies:

Women who are at a healthy weight before getting pregnant should expect to gain 25 to 35 pounds as they carry their baby. Eating nutrient-rich foods that are low in calories, like seafood, can help mom and baby get essential protein and contribute to healthy weight gain.

Children:
Protein helps the body repair and make new cells. This is especially important during childhood and adolescence, when a child is growing a lot. Seafood is a low-calorie, high-protein food that can help meet a growing child’s needs.
Adults:
Generally, most adults need 2 to 3 servings of protein rich food each day to meet their needs. One serving is about 3 to 4 ounces of seafood, meat or poultry.
Boomers+:
Protein can help maintain strong bones and organ health. As we age, it is important to eat a diet rich in low-calorie, high-protein foods such as seafood.

i Danaei, G., Mozaffarian, D., Taylor, B., Rehm, J., et al. (2009). The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors. PLoS Med 6(4).

ii Harrison, L. (2001, November 1). Psychology Today. Eating fish during pregnancy and lactation may benefit mother and child. Available at: http://www.psychologytoday.com/articles/200111/eating-fish-during-pregnancy-and-lactation-may-benefit-mother-and-child. Accessed March 5, 2012.

iii Horn, L. V., PhD, RD., McCoin, M., MPH, RD., Kris-Etherton, P. M., PhD, RD., Burke, F., MS, RD.,Carson, J. A. S., PhD, RD., Champagne, C. M., PhD, RD., Sikand, G., MA, RD. (2008, February). The Evidence for Dietary Prevention and Treatment of Cardiovascular Disease. Journal of the American Dietetic Association, 108(2).

iv United States Department of Agriculture. Weight Management & Calories. Available at: http://www.choosemyplate.gov/weight-management-calories/calories.html. Accessed February 22, 2012.

Benefits of Eating Fish and Seafood Based on Age

How Does Seafood Benefit You?

 

Seafood Nutritional Benefits

Eating seafood 2 to 3 times per week has scientifically-proven health benefits

The latest Dietary Guidelines for Americans recommend that everyone, including pregnant and breastfeeding women, should increase the amount of seafood they eat to 2 to 3 servings each week for heart and brain health benefits. At a time when people are told to limit many foods, seafood is among the handful of “winning” foods that Americans are encouraged to eat more of for their health.

But, Americans aren’t eating enough seafood!

It is estimated that the average American eats about one serving of seafood a week – that means most people need to (at least) double the amount of fish and shellfish they eat to meet the recommended 2 to 3 servings. Additionally, consumer survey data shows 91 percent of parents with children 12 years and younger say their children aren’t eating seafood twice a week.i

Evidence suggests the average consumer may not perceive themselves at-risk for health conditions stemming from an omega-3 deficiency and, therefore, are not making necessary changes to their diet. In addition, many Americans are misinformed about the safety of eating various types of fish and express a lack confidence in selecting or preparing seafood.ii

 

Nutritional Benefits

Omega-3s

What are they?

Omega-3s in seafood are a powerful nutrient—they help protect the heart, brain and eyes in babies and adults. The most powerful omega-3s available are found in seafood. Just 2-3 servings a week is all you need.

Omega-3s are a healthy type of fat. There are two main categories of omega-3s:

  • Seafood contains mostly eicosapentaenoic (EPA) and docosahexaenoic acid (DHA). These are called long-chain omega-3s and have powerful heart and brain benefits.
  • Plants and nuts contain mostly alpha-linolenic acid (ALA) omega-3s. These are also called short-chain omega-3s. While ALA omega-3s are healthful, they are not offer the same powerful heart and brain benefits as EPA and DHA.

Your body cannot make omega-3s on its own and it doesn’t do a good job turning ALA into EPA and DHA. In fact, a deficiency in omega-3s can be harmful. Research shows that a diet low in omega-3s contributes to 84,000 preventable deaths per year.i So it is important to eat seafood, to get plenty EPA and DHA omega-3s.

What are the health benefits?

Studies have shown that omega-3s, which are found in abundance in fish like tuna, help to keep brains and hearts healthy throughout a person’s life – and are even important before you’re born!

Children:
Help little ones’ brain and eyes develop, especially during the third trimester. During pregnancy, all of the DHA gathered by the growing baby must come from the mother’s diet.
New Moms:
Boost your mood. Plenty of DHA can help prevent or manage depression during and after pregnancy ii
Adults:
Help your heart stay strong. DHA and EPA boost heart health by decreasing blood triglyceride levels, slowing the buildup of plaques that contribute to the “hardening of the arteries,” lowering blood pressure slightly and reducing the risk of abnormal heart rhythms that can lead to sudden death. iii
Boomers+:
Stay strong and healthy. Omega-3s can be beneficial for your heart, brain and joints.

 

Protein and Calories

What are Protein and Calories?

Protein is an important part of every cell in the human body and makes up a large part of your skin, hair, nails, muscles, organs and glands. It builds, maintains and replaces the tissues in your body. Enzymes, hormones and blood all contain protein too.

According to the United States Department of Agriculture (USDA), calories are a tool for measuring the amount of energy a food or beverage contains, which fuels your body. iv

Why do We Need Them?

In fewer than 200 calories, seafood, such as tuna in water, packs a protein punch with about 20 grams per serving.

Your body needs protein from food to repair cells and make new ones. It’s a necessary part of your diet in all stages of your life, but especially during those when you tend to grow a lot – like childhood and adolescence. You may also need a little extra protein during injury and sickness. Women require more protein during pregnancy. Besides seafood, other common protein-rich foods include meat, beans and dairy.

Whether at work, play or even when you’re resting, your body also needs energy from calories. However, consuming too many calories can cause you to gain weight, so it’s important to choose foods that provide enough nutrients without too many calories.

The amount of protein and calories you need depends on your age and health.

New Moms and Babies:

Women who are at a healthy weight before getting pregnant should expect to gain 25 to 35 pounds as they carry their baby. Eating nutrient-rich foods that are low in calories, like seafood, can help mom and baby get essential protein and contribute to healthy weight gain.

Children:
Protein helps the body repair and make new cells. This is especially important during childhood and adolescence, when a child is growing a lot. Seafood is a low-calorie, high-protein food that can help meet a growing child’s needs.
Adults:
Generally, most adults need 2 to 3 servings of protein rich food each day to meet their needs. One serving is about 3 to 4 ounces of seafood, meat or poultry.
Boomers+:
Protein can help maintain strong bones and organ health. As we age, it is important to eat a diet rich in low-calorie, high-protein foods such as seafood.

i Danaei, G., Mozaffarian, D., Taylor, B., Rehm, J., et al. (2009). The Preventable Causes of Death in the United States: Comparative Risk Assessment of Dietary, Lifestyle, and Metabolic Risk Factors. PLoS Med 6(4).

ii Harrison, L. (2001, November 1). Psychology Today. Eating fish during pregnancy and lactation may benefit mother and child. Available at: http://www.psychologytoday.com/articles/200111/eating-fish-during-pregnancy-and-lactation-may-benefit-mother-and-child. Accessed March 5, 2012.

iii Horn, L. V., PhD, RD., McCoin, M., MPH, RD., Kris-Etherton, P. M., PhD, RD., Burke, F., MS, RD.,Carson, J. A. S., PhD, RD., Champagne, C. M., PhD, RD., Sikand, G., MA, RD. (2008, February). The Evidence for Dietary Prevention and Treatment of Cardiovascular Disease. Journal of the American Dietetic Association, 108(2).

iv United States Department of Agriculture. Weight Management & Calories. Available at: http://www.choosemyplate.gov/weight-management-calories/calories.html. Accessed February 22, 2012.