Add or Increase Fish

• Seafood, which includes fish and shellfish, is a heart-healthy alternative to meats, poultry, or eggs.
• Nutrient benefits not only include high quality protein but also omega-3 fatty acids, vitamin D and selenium.
• Current recommendations are to eat seafood at least twice a week (~8 oz) which can decrease your risk of cardiovascular disease.
• Check IN each time you’ve had fish or seafood at your meal. Use a free pass if you did not have any fish or seafood by the end of the day.

What’s Inside

What’s IN

• Check IN each time you’ve had fish or seafood at your meal. Use a free pass if you did not have any fish or seafood by the end of the day.
• Wild Alaskan salmon is one of the most nutritious—high in omega-3s and fairly low in mercury, as are sardines and anchovies. Generally smaller fish are lower in mercury and often more sustainably caught, so keep that in mind.
• Trade in your traditional filling in tacos for fish (mahi mahi, cod, tilapia) along with shredded cabbage, fresh salsa, and a lemon or lime dressing.
• When dining out with seafood options, order the fresh catch of the day or try a seafood appetizer.
• Shelf-stable fish (anchovies, sardines, tuna) can be a quick protein to add to salads, noodles, whole grains, and egg dishes.

What’s OUT

• While tempting, stay clear of deep fried fish or seafood! Instead, stick with baked or grilled seasoned fish.
• And if you slip, no biggie. Slipping means you’re trying, which is what counts! You can get back on track for the rest of the day.

Why This Is A Good Idea

A good, lower fat option is including a variety of seafood. Seafood, which includes fish and shellfish, is a heart-healthy alternative to meats, poultry, or eggs. Nutrient benefits not only include high quality protein but also omega-3 fatty acids, vitamin D and selenium. Current recommendations are to eat seafood at least twice a week (~8 oz) which can decrease your risk of cardiovascular disease.

Basic Tips

• Check IN when you’ve had a meal with fish or seafood.
• Try fish as your main protein, like freshwater Coho Salmon.
• For a quick dinner, toss a few cooked shrimp or scallops into a bowl of whole grain pasta, sauteed tomatoes and your favorite veggies.
• Keep several servings of pre-portioned fish in the freezer for a quick, versatile dinner.
• When dining out, opt for a creative seafood dish over your usual dish.
• Try a salmon burger topped with avocado salsa over herbed quinoa for delicious, colorful, omega-3 and fiber packed meal.
• Canned seafood (anchovies, sardines, tuna) can be a quick healthy option but be sure to read the label for sodium and added oils. Canned tuna is also available in water.

Shopping List

• Go to the seafood counter and look for seasonal specials. There may also be pre-prepped meals to take home for cooking.
• Wild-caught Alaskan salmon and cod are good lower-mercury choices.
• Check out the To-Go-Meals section of your local grocery for cooked salmon or shrimp bowls.
• Canned fish (in water) is great too for quick prep.
• Go to Produce to pick up veggie sides or salad mix or to the Grains aisle for single ingredient grains such as farro or brown rice to accompany your fish.

Recipes

• Easy Chili Lime Fish Tacos with Peach Salsa by The Better Fish Company
• Seared Scallops and Spring Vegetables by Rachel Ray Every Day
• Walnut-Crusted Wild Salmon by Cuisinicity
• Skillet Cod, Clams, and Corn with Parsley by Bon Appetit
• Pan-Sautéed Lemon-Garlic Shrimp Salad by Cooking Light
• Pan-Seared Halibut with Lemony Zucchini Noodles by feasting at home
• Sea Bass with Cannellini Bean Stew by feasting at home
• Zucchini Noodles with Avocado Pesto & Shrimp by Eating Well

Note: Diet ID is not focused on the number on the scale. Weight loss can be a byproduct of developing healthier eating habits, but if you have questions about your weight, please contact your physician.