Seafood At Its Best Lesson 2 Health Benefits

Lesson 2 - Goals Goals and Objectives 2005 Dietary Guidelines Health benefits of seafood Seafood recommendations

Dietary Guidelines – –Make smart choices from each food group Focus on fruits Vary your vegetables Get your calcium-rich foods Make half your grains whole Go lean with protein – –Add more fish to your diet Know the limits on fats, salt, and sugars

4 Go Lean with Protein Choose lean meats and poultry Bake it, broil it, or grill it Vary your protein choices – with more fish, beans, peas, nuts and seeds

5 Health Benefits Associated with Fish Consumption and Levels of Supporting Evidence Disease or health conditionStrong evidence of significant health benefits Promising preliminary results Coronary heart disease  High blood pressure  Irregular heart beat (arrhythmia)  Diabetes  Rheumatoid arthritis  Asthma  Bowel cancer  Crohn’s disease  Neural development 

6 Health Benefits – Strong Evidence Coronary heart disease High blood pressure Irregular heart beat Diabetes Rheumatoid arthritis

7 Seafood – Nutritional Benefits High quality protein High in omega-3 fatty acids Low in saturated fat Contributes to a healthy heart Contributes to proper growth and development of children Source of vitamins and minerals

8 High Quality Protein Protein needed for growth and maintenance Seafood contains all 9 essential amino acids Protein is highly digestible Fish contain grams of protein

9 Omega-3 Fatty Acids Three types: Eicosapentaenoic acid (EPA) Seafood Docosahexaenoic acid (DHA) Seafood Alpha-linolenic acid (ALA) Flaxseed, wheat germ, dark leafy greens

10 Health Benefits of Omega-3 Fatty Acids Lowers triglyceride levels Counteracts inflammation Helps arteries stay elastic Helps prevent build-up of plaque deposits Reduces risk of dying from heart attack Heart

11 Other Benefits of Omega-3 Fatty Acids Joints – –Fewer tender joints and decrease stiffness Mood – –Higher levels of EPA and DHA protective against depression Mind – –Perhaps caused by inflammation in center of the brain Lungs – –May decrease severity of asthma

12 Omega-3s and Diabetes Onset of diabetes - May keep the immune system in check Control of symptoms - Low level of DHA associated with an increased insulin resistance Complications of diabetes - Influence development of cardiovascular disease - May delay onset of kidney and nerve complications

13 Omega-3s and Cancer Onset - May help healthy cells resist damage Multiplication of cells - May interfere with tumor growth Spread - May inhibit tumor spread in the body

14 Omega-3 Oil Content Higher level (more than 1.0 gram) HerringMackerel (Spanish) Salmon (king) Tuna (bluefin) Mackerel (Pacific and jack) Salmon (Atlantic) Salmon (pink) Medium level (between 0.5 and 1.0 gram) FishShellfish Bass (freshwater)Salmon (coho) SwordfishBlue mussels BluefishSalmon (sockeye) Rainbow trout Oysters Mackerel (Atlantic)SmeltWhiting Salmon (chum)Striped bass

15 Lower level (0.5 grams and less) FishShellfish Cod (Atlantic)Ocean perchClams FlounderPike (Northern)Blue crab GrouperPollock (Atlantic)Dungeness crab HaddockRockfish (Pacific)Snow crab HalibutRed snapperNorthern Lobster Mahi-mahiSea troutSpiny lobster MulletTuna (skipjack)Scallops Freshwater perchTuna (yellowfin)Shrimp Note: All fish and shellfish were cooked by dry (baking, broiling, or microwaving) or moist (boiling, poaching, or steaming) cooking methods. Omega-3 Oil Content

16 Low in Saturated Fat Seafood is very low in fat – – 3 grams per serving Seafood preparation can add fat – – Sauces – – Deep-fat frying

17 Fat and Saturated Fat Content of Seafood and other Protein Foods SeafoodFat (grams)Sat. Fat (grams)Other Protein Foods Tuna, light, canned in water, drained, Pollock, broiled, skinless Shrimp, boiled Trout Chicken, light meat, w/out skin, roasted Salmon, Atlantic/Coho, baked, skinless Chicken, dark meat, w/out skin, roasted Eggs, boiled Salmon, King Pork loin, lean, roasted Mackerel, Atlantic/Pacific Ground beef, extra lean Hot dog, beef Peanut butter 3-ounce edible portions, cooked

18 Fat Content Low fat – less than 3 grams total fat Clams Cod Blue crab Dungeness crab Flounder Grouper Haddock Halibut Northern lobster Mackerel (King) Mahi-mahi Monkfish Perch (freshwater) Ocean perch Pike (Northern) Walleye Pollock (Atlantic) Orange roughy Rockfish Scallops Shrimp Red Snapper Snow crab Smelt Sole Squid Striped bass Tuna (skipjack) Tuna (yellowfin) Fat Content of 3-Ounce Cooked Portions of Fish and Shellfish

19 Fat – Line Up Activity – – Which of these fast-food items has the most fat? Tuna wrap Chicken sandwich Seafood salad Medium French fries Filet-o-fish sandwich Quarter pound cheeseburger Fish sandwich with tartar sauce and cheese

20 Fat Line Up Answers Chicken sandwich – 710 calories 43 grams of fat Quarter pound cheeseburger – 530 calories 30 grams of fat Fish sandwich with tartar sauce and cheese calories 28 grams of fat Med. French fries – 450 calories 20 grams of fat Tuna wrap – 440 calories 32 grams of fat Filet-o-fish – 400 calories 18 grams of fat Seafood salad – 120 calories 5 grams of fat

21 Cholesterol Content of Seafood Most fish and shellfish contain fewer than 100 milligrams of cholesterol per 3-ounce cooked serving Many leaner types of fish have fewer than 50 milligrams per serving

22 Cholesterol Content SeafoodCholesterol (mg)Other Protein Foods 0Peanut butter Orange roughy20 Halibut35 Cod45 Tuna, light, canned in water drained45 Salmon, Atlantic, baked, skinless50 Trout58 64Chicken, dark and light meat, w/out skin, roasted 70Ground beef, extra lean 77Pork loin, lean, roasted Pollock, broiled, skinless80 86Hot dog, beef Shrimp, boiled Eggs, boiled Cholesterol Content of Seafood and Other Protein Food (3-ounce edible portions, cooked)

23 Sodium Content Fish low in sodium Fewer than 110 milligrams per 3-ounce cooked portion

24 Proper Growth and Development of Children Omega-3s and pregnancy – –During last trimester of pregnancy Rapid synthesis of brain tissue Omega-3s and premature infants – –Risk factor for preterm delivery and low birth weight Omega-3s and the newborn – –DHA is influenced by the mother’s diet

25 Vitamins Source of B complex vitamins Niacin, B12 and B6, Thiamin

26 Minerals Excellent source of minerals Calcium, Iron Zinc, Copper, Potassium, Iodine, Phosphorus, Selenium, Magnesium

27 Fish or Fish Oil Supplements? Taking supplements may be more convenient Fish contains more of the “long-chain” fatty acid DHA Excessive amounts of supplement – may increase bleeding May also increase both good and bad cholesterol

28 The American Heart Association… “ Recommends that all adults eat fish (particularly fatty fish) at least two times a week”

29 Should We Eat Fish? When – –Institute of Medicine – –The World Health Organization – –Dietary Guidelines for Americans – –NHLBI and NCEP – –Countries around the world ALL RECOMMEND INCREASED FISH CONSUMPTION

30 Seafood – At Its Best “Do Your Health a Favor – Eat Seafood”