Pledge to Eat Seafood Twice a Week in 2018
Editor’s note: The following is a guest blog post by Seafood Nutrition Partnership (SNP). GAA is partnering with SNP to promote increased seafood consumption.
January often means a renewed commitment to making lifestyle changes such as eating healthier and working out more. But 80 percent of New Year’s resolutions fail by February. While most people hope to start the new year on the right foot — or “fin” as we like to say — making small changes to your diet with attainable goals and milestones is often the best way to see an impact.
The U.S. Department of Agriculture’s Dietary Guidelines for Americans and leading health organizations suggest eating two servings of seafood per week for optimal health.
While only one in 10 people are following this recommendation, it’s not hard to make quick and simple changes for a healthier and better you in 2018. Why? Because it is delicious and good for you!
Seafood sits among the highest quality proteins and offers many additional health benefits throughout one’s lifespan. It is beneficial in brain development and heart health, improves how women feel during pregnancy, and aids in brain and eye development for children.
Nutritious food and brain health are closely connected. Omega-3 DHA, found in seafood, is abundant in your brain and helps neurons trigger and cells regenerate. It is such an important building block that people with low levels of it have measurably smaller brains!
Eating seafood twice a week can also reduce risk of heart disease and provides more energy throughout the day. Eyes depend on omega-3s for optimal function as nearly half of eye’s lights detecting cell structure are made of omega-3s.
Additional research has shown that when pregnant or nursing moms eat at least two servings of a variety of seafood per week, there are positive benefits for both mom and the baby. Babies have improved brain development and experience higher IQs.
Looking for a new seafood recipe? This Puerto Rican Fish Stew (Bacalao) is the perfect place to start. It’s easy to make and comes together in 20 minutes to a delicious dinner.
- 2 tbsp. olive oil
- 1 medium onion, chopped
- 4 cloves garlic, minced
- 1 pound flaky white fish such as haddock, tilapia or cod; cut into 1 1/2-inch pieces
- 1 14-ounce can diced tomatoes
- 1 Anaheim or poblano chile pepper, chopped
- 1/4 cup packed chopped fresh cilantro
- 2 tbsp. sliced pimento-stuffed green olives
- 1 tsp. capers, rinsed
- 1 tsp. oregano, dried
- 1/2 tsp. salt
- 1/2 cup water, as needed
- 1 avocado, chopped (optional)
- Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for 1 minute.
- Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado (if using).
Take the pledge to eat seafood twice a week.
On Twitter, use the hashtag #Seafood2xWk. Eating seafood regularly can save lives and significantly improve overall health. Consuming two servings each week is an easy way to make a positive commitment to your health and the health of those around you. Learn more at seafoodnutrition.org.