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|  Summer has arrived, which means it’s prime time for dining al fresco! Take advantage of the beautiful weather by grilling some heart-healthy seafood. Your brain and heart will thank you!
The Academy of Nutrition and Dietetics recommends eating one to two servings of fish per week (about 3 ounces per serving, or 8 ounces per week) to get benefits like improved memory and lower blood pressure. Even though fish boasts a multitude of health benefits, there are a few things to keep in mind when choosing fish at the market. See this month’s mini article for tips on responsible seafood.
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Excellent Source of Healthy Fats – Seafood has high amounts of omega-3s. Depending on the kind of seafood, it’s particularly high in the ‘harder to get’ omega 3s, specifically EPA and DHA that are beneficial in reducing the risk of heart disease. In general, seafood has benefits such as improved memory and lowering blood pressure. It is also valuable for pregnant women and the growing baby’s brain development.
Less Saturated Fat - Unlike heart healthy fats in fish, saturated fat increases bad (LDL) cholesterol that leads to blood vessel blockages and heart disease. Fish is a great alternative to meats high in saturated fat such as beef.
Protein – A well-balanced meal contains protein that provides a feeling of fullness and satisfaction. Protein is a building block of healthy skin, bones, muscles, enzymes, and hormones. Fish is a great source of lean protein to add to your weekly plan!
Vitamin D – This vitamin has many roles in the body. It protects against osteoporosis by helping with calcium absorption, is necessary for nerve signaling, and helps reduce inflammation. Fatty fish such as salmon and tuna are a great source of vitamin D; a three ounce serving of sockeye salmon will give 447 IU of vitamin D, meeting 112% of daily needs.
Abundant Options! – You will never get bored with the wide range seafood offers. Salmon, tuna, sardines, cod, and rainbow trout are great choices. You can keep it simple by baking with olive oil, lemon juice, and a little salt and pepper or get more creative making a rice bowl, toss it in a salad, or even put it in tacos. |
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Shop Sustainably – Many breeds of fish today are over farmed or caught in ways that damage marine life. Seafood Watch is a mobile app released by the Monterey Bay Aquarium. It gives three categories of selection – “Best Choices”, “Good Alternatives”, and “Avoid”. This is a quick, easy, and free way to shop sustainably on the go. You can also visit their website to find local options in your state!
Check Mercury – The Environmental Protection Agency (EPA) released an advisory concerning mercury in relation to children and pregnant women. High amounts of mercury in the diet can cause nerve damage and disrupts brain development in fetuses and children. Mercury accumulates in large fish at the top of the food chain. Check with your local advisories before eating fish caught by family and friends.The EPA cautions pregnant or breastfeeding women to avoid king mackerel, shark, swordfish, and tilefish from the Gulf of Mexico, as well as limiting consumption of white (albacore) tuna to 6 ounces a week.
Shop Fresh – When shopping for fish, check butchered fish carefully. White fish should appear almost translucent while darker fish should be bright and vibrant in color. Also, look for pooling liquid in pre-packaged fish and separation of the musculature, which can be signs of age. Fresh fish should never smell or have an odor! |
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Lettuce Cups with Hass Avocado, Tangerine, & Salmon
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Lettuce Cup
- 1 ripe, fresh Hass avocado, halved, pitted and cubed
- 1 Tbsp. fresh lemon juice
- 6 tangerines, peeled, separated into segments and cut in half
- 3 green onions, thinly sliced
- 1/3 lb. salmon fillet, cooked and flaked into pieces
- 1/3 cup finely chopped red bell pepper
- 1/3 cup shredded jicama
- 12 small butter lettuce leaves, trimmed
Ginger Sauce
- 1/2 cup seasoned rice vinegar
- 6 tablespoons low-sodium soy sauce
- 1/4 cup chopped fresh cilantro leaves
- 4 teaspoons grated gingerroot
- 2 teaspoons sesame oil
- 1 teaspoon red pepper flakes
Instructions: In a small bowl, toss avocado with lemon juice. Add tangerines, green onions, salmon, bell pepper and jicama. Stir until combined. Serve lettuce leaves, filling and Ginger Sauce in separate bowls. Allow each person to fill lettuce leaves and spoon on sauce. |
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| “Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime.” - Maimonides |
| ABOUT Allison Topilow |  |
| Allison Topilow, MS, RD, CEDRD, CDN, is a private practice nutritionist in New York City and New Jersey. In her private practice, Eat and Be Well, Allison specializes in eating disorders, weight management, pre/postnatal nutrition, family nutrition, and general wellness. She also counsels individuals seeking guidance for cardiovascular health, vegetarian nutrition, sports nutrition, diabetes, meal planning and disease prevention. Allison emphasizes making realistic lifestyle changes and will focus on healthful eating patterns, physical activity and behavior modification. Using a non-diet approach, she will help you to eat mindfully and intuitively. Allison will work with you in a nonjudgmental environment to learn how to listen to your physical hunger and fullness and develop a more healthful relationship with food. |
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| 152 Madison Avenue (at 32nd Street) 10th Floor, Suite 1000 New York, NY 10016
124 St. Paul Street Westfield, NJ 07090 |
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| Copyright © 2015 Customized Nutrition Newsletters, All rights reserved. |
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