Tags: DigIn, DigIn22, Magazine, DigInMagazine, Oct, October, Fall

October is National Seafood Month

Author: be well™ with Big Y^® Registered Dietitian Team

How this protein powerhouse packs a nutritious punch.

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 2020‍-‍2025 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, seafood is an excellent source of protein. White fleshed fish tend to be leaner choices, as they are lower in total fat. This holds true for shellfish as well. Deep, dark colored fleshed fish tend to provide more fat, such as heart‍-‍healthy unsaturated omega‍-‍3 fatty acids.

Seafood {3 ounces}	Protein {grams}
Atlantic Salmon	17
Atlantic Cod	15
Wild Catfish	14
Haddock	14
Raw Shrimp	14
Eastern Oysters (6 medium)	5
Scallops	10
Clams	13
Mussels	10
Alaska King Crab	16
Lobster	14

Consider what you eat over the course of a week: Is enjoying one to two more servings of seafood a possible 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.

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.

Note: Although not included in the recommended servings for seafood by the Dietary Guidelines, have fun and experiment with sea vegetables like seaweed and algae as well.