Seafood At Its Best Lesson 2 Health Benefits. Lesson 2 - Goals Goals and Objectives 2005 Dietary Guidelines Health benefits of seafood Seafood recommendations.

Seafood At Its BestSeafood At Its BestLesson 2

Health Benefits

Lesson 2 - GoalsLesson 2 - Goals

Goals and Objectives• 2005 Dietary Guidelines• Health benefits of seafood• Seafood recommendations

33

2005 Dietary Guidelines2005 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

44

Go Lean with ProteinGo Lean with Protein

• Choose lean meats and poultry

• Bake it, broil it, or grill it

• Vary your protein choices – with morefish, beans, peas, nuts and seeds

55

Health Benefits Associated with Health Benefits Associated with Fish Consumption and Fish Consumption and

Levels of Supporting EvidenceLevels of Supporting EvidenceDisease or health condition Strong 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

66

Health Benefits – Health Benefits – Strong EvidenceStrong Evidence

•Coronary heart disease

•High blood pressure•Irregular heart beat•Diabetes•Rheumatoid arthritis

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Seafood – Nutritional Seafood – Nutritional BenefitsBenefits

• 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

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High Quality ProteinHigh 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

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Omega-3 Fatty AcidsOmega-3 Fatty Acids

Three types:Eicosapentaenoic acid (EPA)

Seafood

Docosahexaenoic acid (DHA)Seafood

Alpha-linolenic acid (ALA)Flaxseed, wheat germ, dark

leafy greens

1010

Health Benefits of Health Benefits of Omega-3 Fatty AcidsOmega-3 Fatty Acids

Heart

1111

Other Benefits of Other Benefits of Omega-3 Fatty AcidsOmega-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

1212

Omega-3s and DiabetesOmega-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

1313

Omega-3s and CancerOmega-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

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Omega-3 Oil ContentOmega-3 Oil ContentHigher level (more than 1.0 gram)

Herring Mackerel (Spanish)

Salmon (king)

Tuna (bluefin)

Mackerel (Pacific and jack)

Salmon (Atlantic)

Salmon (pink)

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

1515

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.

Omega-3 Oil ContentOmega-3 Oil Content

1616

Low in Saturated FatLow in Saturated Fat

• Seafood is very low in fat – 3 grams per serving

• Seafood preparation can add fat– Sauces–Deep-fat frying

1717

Fat and Saturated Fat Content Fat and Saturated Fat Content of Seafood and other Protein of Seafood and other Protein

FoodsFoodsSeafood Fat (grams) Sat. Fat (grams) Other Protein

Foods

Tuna, light, canned in water, drained, Pollock, broiled,

skinlessShrimp, boiledTrout

1

1

13.44

0

0

00.61 Chicken, light

meat, w/out skin, roasted

Salmon, Atlantic/Coho, baked, skinless

10

8

9

2

2

3

Chicken, dark meat, w/out skin, roastedEggs, boiled

Salmon, King 1111

34 Pork loin, lean,

roasted

Mackerel, Atlantic/Pacific

13142544

5107

Ground beef, extra leanHot dog, beefPeanut butter

3-ounce edible portions, cooked

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Fat ContentFat Content

Low fat – less than 3 grams total fatClams

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

1919

Fat – Line Up ActivityFat – 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

2020

Fat Line Up AnswersFat 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

2121

Cholesterol Content of Cholesterol Content of SeafoodSeafood

• Most fish and shellfish contain fewer than 100 milligrams of cholesterol per 3-ouncecooked serving

• Many leaner types of fish have fewer than 50 milligrams per serving

2222

Cholesterol ContentCholesterol Content

Seafood Cholesterol (mg) Other Protein Foods

0 Peanut butter

Orange roughy 20

Halibut 35

Cod 45

Tuna, light, canned in water drained

45

Salmon, Atlantic, baked, skinless

50

Trout 58

64 Chicken, dark and light meat, w/out skin, roasted

70 Ground beef, extra lean

77 Pork loin, lean, roasted

Pollock, broiled, skinless 80

86 Hot dog, beef

Shrimp, boiled 165

362 Eggs, boiled

Cholesterol Content of Seafood and Other Protein Food (3-ounce edible portions, cooked)

2323

Sodium ContentSodium Content

• Fish low in sodium

• Fewer than 110 milligrams per3-ounce cooked portion

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Proper Growth and Proper Growth and DevelopmentDevelopment of Children 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

2525

VitaminsVitamins

• Source of B complex vitamins

Niacin, B12 and B6,

Thiamin

2626

MineralsMinerals

• Excellent source of minerals

Calcium, Iron

Zinc, Copper, Potassium,

Iodine, Phosphorus, Selenium,Magnesium

2727

Fish or Fish Oil Fish or Fish Oil Supplements?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

2828

The American Heart The American Heart Association…Association…

• “Recommends that all adults eat fish (particularly fatty fish) at least two times a week”

2929

Should We Eat Fish?Should We Eat Fish?

• When– Institute of Medicine– The World Health Organization– Dietary Guidelines for Americans

– NHLBI and NCEP– Countries around the worldALL RECOMMEND INCREASED FISH CONSUMPTION

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Seafood – At Its BestSeafood – At Its Best

“Do Your Health a Favor – Eat Seafood”