Seafood At Its Best
Lesson 2
Health Benefits
Lesson 2 - Goals
Goals and Objectives
• 2005 Dietary Guidelines
• Health benefits of seafood
• Seafood recommendations
2005 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
3
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
4
Health Benefits Associated with
Fish Consumption and
Levels of Supporting Evidence
Disease or health condition
Strong evidence of
significant health
benefits
Coronary heart disease

High blood pressure

Irregular heart beat
(arrhythmia)

Diabetes

Rheumatoid arthritis

Promising
preliminary results
Asthma

Bowel cancer

Crohn’s disease

Neural development

5
Health Benefits –
Strong Evidence
• Coronary heart disease
• High blood pressure
• Irregular heart beat
• Diabetes
• Rheumatoid arthritis
6
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
7
High Quality Protein
• Protein needed for
growth and
maintenance
• Seafood contains all
9 essential amino
acids
• Protein is highly
digestible
• Fish contain 16-27
grams of protein 8
Omega-3 Fatty Acids
Three types:
Eicosapentaenoic acid (EPA)
Seafood
Docosahexaenoic acid (DHA)
Seafood
Alpha-linolenic acid (ALA)
Flaxseed, wheat germ, dark leafy greens
9
Health Benefits of
Omega-3 Fatty Acids
Heart
•
•
•
•
•
Lowers triglyceride levels
Counteracts inflammation
Helps arteries stay elastic
Helps prevent build-up of plaque deposits
Reduces risk of dying from heart attack
10
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
11
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
12
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
13
Omega-3 Oil Content
Higher level (more than 1.0 gram)
Herring
Mackerel
(Spanish)
Salmon
(king)
Mackerel (Pacific
and jack)
Salmon
(Atlantic)
Salmon
(pink)
Tuna (bluefin)
Medium level (between 0.5 and 1.0 gram)
Fish
Shellfish
Bass (freshwater)
Salmon
(coho)
Swordfish
Blue mussels
Bluefish
Salmon
(sockeye)
Rainbow
trout
Oysters
Mackerel (Atlantic)
Smelt
Whiting
Salmon (chum)
Striped
bass
14
Omega-3 Oil Content
Lower level (0.5 grams and less)
Fish
Shellfish
Cod (Atlantic)
Ocean perch
Clams
Flounder
Pike (Northern)
Blue crab
Grouper
Pollock (Atlantic)
Dungeness crab
Haddock
Rockfish (Pacific)
Snow crab
Halibut
Red snapper
Northern Lobster
Mahi-mahi
Sea trout
Spiny lobster
Mullet
Tuna (skipjack)
Scallops
Freshwater perch
Tuna (yellowfin)
Shrimp
Note: All fish and shellfish were cooked by dry (baking, broiling, or
microwaving) or moist (boiling, poaching, or steaming) cooking methods.
15
Low in Saturated Fat
• Seafood is very low in fat
– 3 grams per serving
• Seafood preparation
can add fat
– Sauces
– Deep-fat frying
16
Fat and Saturated Fat Content of
Seafood and other Protein Foods
3-ounce edible portions, cooked
Seafood
Fat (grams)
Sat. Fat (grams)
1
0
1
0
1
3.4
4
0
0.6
1
10
2
8
2
9
3
Chicken, dark meat,
w/out skin, roasted
Eggs, boiled
Salmon, King
11
11
3
4
Pork loin, lean, roasted
Mackerel,
Atlantic/Pacific
13
14
25
44
5
10
7
Tuna, light,
canned in water,
drained,
Pollock, broiled,
skinless
Shrimp, boiled
Trout
Salmon, Atlantic/Coho,
baked, skinless
Other Protein Foods
Chicken, light meat,
w/out skin, roasted
Ground beef, extra lean
Hot dog, beef
Peanut butter
17
Fat Content
Fat Content of 3-Ounce Cooked Portions of Fish and Shellfish
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)
18
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
19
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 523 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
20
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
21
Cholesterol Content
Cholesterol Content of Seafood and Other Protein Food
Seafood
Cholesterol (mg)
0
Orange roughy
20
Halibut
35
Cod
45
Tuna, light, canned in water drained
45
Salmon, Atlantic, baked, skinless
50
Trout
58
Pollock, broiled, skinless
Other Protein Foods
Peanut butter
64
Chicken, dark and light meat, w/out skin, roasted
70
Ground beef, extra lean
77
Pork loin, lean, roasted
80
86
Shrimp, boiled
(3-ounce edible portions, cooked)
Hot dog, beef
165
362
Eggs, boiled
22
Sodium Content
• Fish low in sodium
• Fewer than 110
milligrams per
3-ounce cooked
portion
23
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
24
Vitamins
• Source of B complex
vitamins
Niacin, B12 and B6,
Thiamin
25
Minerals
• Excellent source of
minerals
Calcium, Iron
Zinc, Copper,
Potassium,
Iodine,
Phosphorus,
Selenium,
Magnesium
26
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
27
The American Heart
Association…
• “Recommends that
all adults eat fish
(particularly fatty
fish) at least two
times a week”
28
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
29
Seafood – At Its Best
“Do Your Health a Favor –
Eat Seafood”
30