Tags: Living Well Eating Smart, October, National, Seafood, Month, Fish, Shellfish

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seafood table

October is National Seafood Month

Are you eating at least 8 to 12 ounces of seafood each week? This means eating 2 to 3 meals that include 3 to 4 ounces of fish or shellfish, like crustaceans and mollusks, every week.

Although you may not be alone—the 2020-2015 Dietary Guidelines for Americans cites only 1 in 10 Americans eat seafood two times a week— the health benefits of eating enough seafood are impressive.

Seafood offers a bounty of nutrients to support your immune system like omega-3 polyunsaturated fats eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]), vitamins B12, A and D and minerals calcium, selenium and zinc. Additionally, the omega-3 fats in seafood have been linked to brain and eye development in infants and children, while also reducing the risk of heart disease and sudden cardiac attack.

Consider what you eat over the course of a week: Is enjoying one to two more servings of seafood an impossible feat?

Adding seafood recipes to your weekly menu may take a bit of planning up front, but as with any behavior change, practice creates habit. Soon enough, you’ll be devouring two to three delicious servings of seafood weekly without effort. Additionally, seafood is the epitome of convenience. Most items cook within 5 to 15 minutes. 

What counts as a serving of seafood? For most adults, a serving is a 4-ounce portion of fish such as cod, haddock, halibut, salmon, tuna, bass, sardines and anchovies or shellfish like shrimp, clams, mussels, oysters, crab and lobster. Although not included in the recommended servings for seafood by the Dietary Guidelines, experiment with sea vegetables like seaweed and algae as well.

Pregnant? Meet recommendations for omega-3 fat DHA with 8 to 12 ounces of lower methylmercury-containing fish like salmon, anchovies, sardines, Pacific oysters and trout.


Are you ready to eat seafood and celebrate National Seafood month? Get started with this crave-worthy recipe from Chef Barton Seaver and The Seafood Nutrition Partnership.

Click here for this delicious Steamed Mussels with Green Beans Recipe