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n the Gulf Coast, we’re blessed with a wide selection of
wonderful seafood, so why not eat more? (Eat more —
that’s not something you’ll hear often from a dietitian.)
According to the United States Department of Agriculture, the
average American eats about 3½ ounces of seafood each week,
but according to the latest Dietary Guidelines for Americans, we
should be eating at least 8 ounces, or two servings, each week.
Replacing some of your typical meat selections with fish and seafood
can significantly reduce your intake of calories and bump up your
intake of healthy fats, which are great for your heart. Research has
shown such a strong correlation between the consumption of fish
and lower risk factors for heart disease that the American Heart
Association also recommends eating at least two servings a week.
With Lent on the approach, make it a New Year’s resolution to
include more seafood in your diet.
Fish
Fish can be a great source of the omega-3 fatty acids eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fats can
protect the heart from abnormal rhythm, lower blood pressure,
improve vascular function, lower triglycerides, and reduce
inflammation when ingested in higher doses.
Fish’s omega-3 fatty acid content isn’t its only benefit. Fish tend
to be lower in saturated fats, higher in protein and iron, vitamin
D, selenium, and promote improved infant brain development in
pregnant women. In fact, some research has shown that children
of women who consume lower amounts of fish or omega-3’s
during pregnancy and breast feeding have signs of delayed brain
development.
Many well-known healthy diets prioritize local seafood over red
meats and poultry. One example is the Mediterranean diet, which
typically consists of seafood at least twice a week. Research suggests
that the Mediterranean diet may reduce heart disease, cancer, and
incidence of Parkinson’s and Alzheimer’s.
Don’t just think local. Wild-caught Atlantic Salmon are some of
the healthiest fish around.
Crawfish
A 3-ounce serving (or roughly ⅓ cup) of crawfish tails is only 65
calories and 14 grams of protein. Not only is it packed with protein,
it also provides about 70% of your daily value of vitamin B12, over
10% of your daily value of iron and zinc, and almost 40% of your
daily phosphorus needs.
Shrimp
Shrimp also pack a punch.They’re similar to crawfish in calories but
have a whopping 17 grams of protein per 3-ounce serving. Shrimp
is rich in iron and vitamin B12, providing close to half of your daily
needs. Boil your shrimp instead of frying it and save half the calories
and six to seven times the fat.
Oysters
It seems you either love them or hate them, but here on the Gulf
Coast, it’s mostly love, and with good reason. Oysters are naturally
high in protein and various vitamins and minerals. Along with
fish, they are a great source of omega-3 fatty acids, which promote
heart health. Oysters are also a rich source of zinc, an essential trace
element used to promote immune function. A 3-ounce serving
provides more zinc than you need in one day.
Crab
For those concerned about the mercury content of seafood, do not
shy away from crab meat. Crab and other seafood sitting towards
the bottom of the food chain carry a very low risk for mercury. Crab
meat has more muscle building protein than a 3-ounce serving of
crawfish (15 grams) and contains around 80% your daily value of
vitamin B12, which is important in the body’s production of energy.
Alligator
Pork is often called the other white meat, but alligator meat is
just as good. The tail steaks are very low in the saturated fats that
often deter us from other animal meats. This is because the tail of
an alligator is mostly muscle since it’s used to propel the animal
through the water. Its mild flavor makes it very versatile and can
often replace chicken or pork. Keep in mind that cooking methods
matter, so frying alligator may negate some of the good nutrition in
our local alligators.
AT SEASON’S PEAK
Louisiana Crawfish,
Crawfish are smaller right now, but the flavor
is big. Frozen Louisiana crawfish tails are available year-round in our
Seafood Case.
Wild-Caught Gulf Shrimp
Gulf Oysters
Gulf Black Drum
Gulf Sheepshead,
January
Gulf Grouper,
February
Gulf Alligator,
Available frozen year-round in our Seafood Case
Alaska Cod
Alaska King Crab
Alaska Snow Crab, January
Alaska Salmon,
Available frozen year-round in our Seafood Case
by
Esther, Rouses Dietitian
— photo by
Erika Goldring
EAT RIGHT
with
ROUSES