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EAT RIGHT with ROUSES

O n the Gulf Coast, we’re blessed with a wide selection of wonderful seafood, so why not eat more? (Eat more — that’s not something you’ll hear often from a dietitian.) According to the United States Department of Agriculture, the average American eats about 3½ ounces of seafood each week, but according to the latest Dietary Guidelines for Americans, we should be eating at least 8 ounces, or two servings, each week. Replacing some of your typical meat selections with fish and seafood can significantly reduce your intake of calories and bump up your intake of healthy fats, which are great for your heart. Research has shown such a strong correlation between the consumption of fish and lower risk factors for heart disease that the American Heart Association also recommends eating at least two servings a week. With Lent on the approach, make it a New Year’s resolution to include more seafood in your diet. Fish Fish can be a great source of the omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3 fats can protect the heart from abnormal rhythm, lower blood pressure, improve vascular function, lower triglycerides, and reduce inflammation when ingested in higher doses. Fish’s omega-3 fatty acid content isn’t its only benefit. Fish tend to be lower in saturated fats, higher in protein and iron, vitamin D, selenium, and promote improved infant brain development in pregnant women. In fact, some research has shown that children of women who consume lower amounts of fish or omega-3’s during pregnancy and breast feeding have signs of delayed brain development. Many well-known healthy diets prioritize local seafood over red meats and poultry. One example is the Mediterranean diet, which typically consists of seafood at least twice a week. Research suggests that the Mediterranean diet may reduce heart disease, cancer, and incidence of Parkinson’s and Alzheimer’s. Don’t just think local. Wild-caught Atlantic Salmon are some of the healthiest fish around. Crawfish A 3-ounce serving (or roughly ⅓ cup) of crawfish tails is only 65 calories and 14 grams of protein. Not only is it packed with protein, it also provides about 70% of your daily value of vitamin B12, over 10% of your daily value of iron and zinc, and almost 40% of your daily phosphorus needs. Shrimp Shrimp also pack a punch.They’re similar to crawfish in calories but have a whopping 17 grams of protein per 3-ounce serving. Shrimp is rich in iron and vitamin B12, providing close to half of your daily needs. Boil your shrimp instead of frying it and save half the calories and six to seven times the fat. Oysters It seems you either love them or hate them, but here on the Gulf Coast, it’s mostly love, and with good reason. Oysters are naturally high in protein and various vitamins and minerals. Along with fish, they are a great source of omega-3 fatty acids, which promote

by Esther, Rouses Dietitian — photo by Erika Goldring

heart health. Oysters are also a rich source of zinc, an essential trace element used to promote immune function. A 3-ounce serving provides more zinc than you need in one day. Crab For those concerned about the mercury content of seafood, do not shy away from crab meat. Crab and other seafood sitting towards the bottom of the food chain carry a very low risk for mercury. Crab meat has more muscle building protein than a 3-ounce serving of crawfish (15 grams) and contains around 80% your daily value of vitamin B12, which is important in the body’s production of energy. Alligator Pork is often called the other white meat, but alligator meat is just as good. The tail steaks are very low in the saturated fats that often deter us from other animal meats. This is because the tail of an alligator is mostly muscle since it’s used to propel the animal through the water. Its mild flavor makes it very versatile and can often replace chicken or pork. Keep in mind that cooking methods matter, so frying alligator may negate some of the good nutrition in our local alligators. AT SEASON’S PEAK Louisiana Crawfish, Crawfish are smaller right now, but the flavor is big. Frozen Louisiana crawfish tails are available year-round in our Seafood Case. Wild-Caught Gulf Shrimp Gulf Oysters Gulf Black Drum Gulf Sheepshead, January Gulf Grouper, February Gulf Alligator, Available frozen year-round in our Seafood Case Alaska Cod Alaska King Crab Alaska Snow Crab, January Alaska Salmon, Available frozen year-round in our Seafood Case

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