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New Dietary Guidelines: Americans Should Choose Seafood Twice a Week!

Charlie® always knew that eating fish was good for you… and the U.S. Department of Agriculture and leading nutrition researchers agree!  Seafood takes its place on the main stage in the 2015 -2020 Dietary Guidelines with a strong recommendation for all Americans shift to healthier eating patterns.  Along with fruits, vegetables and whole grains, swapping in 2 servings of seafood in place of other protein foods a week is encouraged.   

Why the attention on seafood?

  • Diets are lacking:  Americans simply are not eating close to the recommended amount of seafood each week.   As a matter of fact, for every age group and both genders, seafood intake is well below the average recommended.
  • Nutrient rich:  Seafood is a naturally, nutrient-rich food and it is an excellent source of B vitamins, Vitamin D, and Selenium.  It is a lean protein choice that is low in saturated fat, cholesterol and trans fat and lower in calories than many other protein choices.
  • Good for Your Heart:  According to The American Heart Association, research has shown that people who eat at least 2 servings of seafood a week have lower rates of heart disease than people who eat less seafood.
  • Omega-3 Fatty Acids:  Seafood provides an important source of Omega-3 fatty acids, especially DHA and EPA.   These Omega-3 fatty acids are linked to heart health as well as brain and eye health in infants.  As a matter of fact, the guidelines reaffirm that women who are pregnant or hoping to become pregnant should eat 8 to 12 oz of most types of cooked seafood a week, including light tuna and salmon.

Get your two servings this week! Here are some simple ideas to swap seafood into a couple of your meals this week:

  1. Salad:  It’s the perfect topper!  Leftover salmon or crab cake or a pouch of StarKist Tuna or Salmon are ideal protein choices for a salad.
  2. Sandwiches: Wrap it up!  A whole grain wrap filled with veggies and tuna or salmon make a super-fast and easy lunch.
  3. Mid Afternoon Munchies: Add tuna or salmon on top of cucumber, apple or pepper slices for a quick, satisfying snack.
  4. Creative Swaps: Swap seafood for meat or chicken in some of your favorite recipes.  Try shrimp in a stir fry, tuna in tacos or clams in your pasta sauce!  Look at some of our AlTUNAtives for fun ideas!
  5. New ideas:  If you are feeling adventurous look for new and delicious ways to incorporate this power-packed protein into your diet.  Visit or for recipes ideas like The Spicy Salmon Tortilla Boats or Tuna Basil Flatbread  that only require a few ingredients and will have your family begging for seconds.