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

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.

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