Celebrate National Nutrition Month With a World of Seafood Flavors
March is a busy month with so many reasons to celebrate! Just coming off Mardi Gras is St. Patrick’s Day and, of course, the NCAA’s March Madness. To help balance these celebratory events, where eating right may not come naturally, March is also known as National Nutrition Month.
Developed by the Academy of Nutritionists and Dietetics, the annual March campaign invites people to learn about making informed food choices and developing healthful eating and physical activity habits. This year’s theme, Celebrate a World of Flavors, aims to embrace “global cultures, cuisines, and inclusivity.”
Enjoying favorite food dishes has long been an inclusive activity in most cultures that brings family, friends, and acquaintances together. Experimenting with tastes from different nationalities and backgrounds is the perfect way to introduce and appreciate our togetherness and differences. And no food is better suited to improving health and celebrating diversity than seafood, one of the most popular food staples worldwide.
HEALTH FIRST
Few— if any—foods can match the many health benefits afforded by seafood, which are:
Packed with protein—The average 3-ounce portion of most fish and shellfish provide an estimated 30% to 40% of the average adult’s recommended daily protein intake for the day.
Quickly processed—Lighter with less connective tissue, seafood is easier to digest than red meats and poultry.
Low in “bad” fat—Seafood is low in saturated fat, which leads to heart disease and obesity. Most seafood contains less than 5% total fat per serving, while the fattiest fish, such as king salmon, contains 15% or less.
High in “good” fats—Fish is an excellent source of Omega-3 fatty acids and fish oil, known for helping prevent heart disease.
Rich in vitamins and minerals—Seafood shoots to a five-star rating in this category. It is rich in vitamin A, D, and B -complex—to name but a few. Fish is also an excellent source of essential minerals, including selenium, zinc, iron, and iodine; calamari adds phosphorus, potassium, and copper to the list.
Low in calories—With all the health benefits listed above, a 3-ounce serving of branzino weighs in at less than 300 calories, while 3 ounces of calamari boasts only 159 calories.
CULTURALLY SPEAKING
In addition to being healthy, seafood lends itself to a vast array of culturally diverse dishes. Below are a few reasons why it is the perfect fit for March Nutrition Month’s Celebrate a World of Flavor campaign.
Texture—Seafood such as calamari and shrimp and fish such as branzino provide a firm texture that can stand up to any sauce.
Taste—Seafood can be the tasty lone star or the perfect companion to intense flavors or subtle spices.
Versatility—Fish such as branzino, shrimp, and other kinds of seafood are well-suited to various cooking methods from grilling, broiling, and sautéing to boiling, pan-frying, and poaching—and many in between. They also aren’t fussy about temperature, with many dishes as delicious served hot as they are cold.
Interchangeable. In many countries, dishes are made with similar main ingredients. For example, you might have fish stew one night only to substitute seamami shrimp or calamari the next. Try that with pork chops!
Adaptable—Seafood is as at home as an entrée as an appetizer or salad with shrimp a standout. To echo a quote from Forrest Gump, “shrimp is the fruit of the sea. You can barbecue it, boil it, broil it, bake it, sauté it.” Shrimp, calamari and branzino are all seafood that offers virtually limitless options to eat delicious seafood that is easy to prepare and great for your health.
Affordable. Of course, to be a hit in our culturally diverse world, cost is a consideration. Seafood is also an affordable option in most geographic locations, especially considering all the health benefits it covers in a single serving.
March is a busy month. But take time to celebrate the world of seafood flavors and dishes during National Nutrition Month. It will do your body a world of good.