Dietitian Pick Seafood
Packed with plenty of protein, vitamins, minerals and healthy fats, seafood—whether it’s fresh, frozen or canned—is the real MVP of nutritious noshing.
Eating Seafood Can Be Good For Your Health!
Seafood provides healthy fats such as omega-3 and omega-6 fatty acids, protein, iron, iodine, calcium and vitamin D. These nutrients help support brain development in children along with heart and bone health in people of all ages.
How Much Should I Eat?
Dietary guidelines recommend eating seafood two to three times per week. A serving size for adults is 4 ounces, which is about the size of your palm (aim for 8 –10 ounces weekly). Check out the recipe below for a tasty seafood-based meal that’s perfect for busy weeknights. Prep the patties ahead of time and have dinner on the table in a flash.
Salmon Sweet Potato Cakes with Herby Yogurt
These salmon cakes use canned salmon and frozen sweet potatoes to make prep easy and keep costs down!
Mix It Up!
They say variety is the spice of life, and that applies to seafood as well! It is important to get a variety of fish — and we can choose between healthy options that are fresh, frozen and canned! Schnucks has a great selection of fresh seafood, but frozen and canned fish can be just as nutritious and sometimes more affordable.
Seafood is For Everyone
Seafood isn’t an adults-only food. Children of all ages need the beneficial nutrients found in seafood, especially as their brains are growing and developing. Aim for eating seafood twice a week — just adjust serving sizes since their appetites and calorie needs are much smaller than those of adults. Use the chart below as a guide to get started.
- Children age 1– 3 1 oz.
- Children age 4 –7 2 oz.
- Children age 8 –10 3 oz.
- Children Age 11+ 4 oz.
Choose canned fish packed in water instead of oil and options that are lower in saturated fat and sodium. Or, just look for the Dietitian Pick icon—we’ve done all the work for you!