Twice a week, make seafood—fish and shellfish—the main protein food on your plate. Seafood contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease.

1. Eat a Variety of Seafood- Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic and Pacific mackerel, herring, and sardines.
2. Keep it Lean and Flavorful- Try grilling, broiling, roasting, or baking—they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chili powder, paprika, or cumin, and lemon or lime juice, can add flavor without adding salt.
3. Shellfish Counts Too!- Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari.
4. Keep Seafood on Hand- Canned seafood, such as canned salmon, tuna, or sardines, is quick and easy to use. Canned white tuna is higher in omega-3s, but canned “light” tuna is lower in mercury.
5. Cook it Safely- Check oysters, mussels, and clams before cooking. If shells don’t clamp shut when you tap them, throw them away. After cooking, also toss any that didn’t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). Cook fish to 145°F, until it flakes with a fork.
6. Get Creative with Seafood- Think beyond the fish fillet. Try salmon patties, a shrimp stir-fry, grilled fish tacos, or clams with whole-wheat pasta. Add variety by trying a new fish such as grilled Atlantic or Pacific mackerel, herring on a salad, or oven-baked Pollock.
7. Put it on a Salad or in a Sandwich- Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium.
8. Shop Smart- Eating more seafood does not have to be expensive. Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.
9. Grow up Healthy with Seafood- Omega-3 fats from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for their age and appetite. A variety of seafood lower in mercury should also be part of a healthy diet for women who are pregnant or breastfeeding.
10. Know Your Seafood Portions- To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces.

For recipes visit etfbrecipes.org.

The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov

Knowing how to read a nutrition facts label is a simple, but very important skill. Here are a few tips on how to properly read a nutrition label:

• Look at serving sizes

The information that is on the nutritional label is based off a single serving. Pay attention to the servings per container and serving size. The typical serving size will be in measurements like cups, grams, ounces, and pieces.

• Check the calories

The number of servings you eat will determine how many calories you consume. Everyone requires a different number of daily calories, and this number is based on someone’s age, gender, and activity level. You can visit www.ChooseMyPlate.gov to find your specific calorie needs.

• Nutrients

The nutrients at the bottom of the nutrition label are nutrients that improve our health. These nutrients include dietary fiber, vitamin D, calcium, iron, and potassium. When reading a nutrition label, look for foods that have 10% or more in the %Daily Value column.

• Limit these

Limiting fat, sodium, cholesterol, and added sugars are important. Eating to much of these items can increase the risk of disease like diabetes, obesity, heart disease, high blood pressure, and some cancers.

• % Daily Value

This value is based on a 2,000-calorie diet. This allows someone to see if the nutrients in that particular food contribute to their daily intake. It also allows someone to see if that food has a high concentration of the items we want to limit. Someone’s %Daily Value may be higher or lower than what is on the nutrition label based on their caloric needs.

• Ingredient’s list

The ingredients are listed on the nutritional facts label from the highest amount to the lowest amount. For example, if sugar is the first ingredient, that means sugar makes up most of the food. It is a good rule of thumb to stick with foods that have only a few ingredients and ingredients that you can actually pronounce! Some ingredients can be additives and fillers that we would be better off not consuming.

Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein foods part of your daily meals and snacks. Also, limit added sugars, saturated fat, and sodium. Use the tips below to help meet your needs throughout the day.

• Make half your plate veggies and fruits

Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark-green vegetables such as tomatoes, sweet potatoes, and broccoli.

• Include whole grains

Aim to make at least half your grains whole grains. Look for the words “100% whole grain/wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.

• Don’t forget the dairy

Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.

• Add lean protein

Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.

• Avoid extra fat

Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.

• Get creative in the kitchen

Whether you are making a sandwich, a stir-fry, or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.

• Take control of your food

Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.

• Try new foods

Keep it interesting by picking out new foods you’ve never tried before, like mango, lentils, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.

• Satisfy your sweet tooth in a healthy way

Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

• Everything you eat and drink matters

The right mix of foods in your meals and snacks can help you be healthier now and into the future. Turn small changes in how you eat into your MyPlate, MyWins.

For healthy recipes visit etfbrecipes.org.