By Janine Faber, MEd, RD, LD, Registered Dietitian and President of Janine Faber Nutrition, LLC
Introducing seafood to children may seem intimidating. I know it was for me, especially growing up in the Midwest and not having a lot of seafood when I was younger. But as a dietitian, I know there are a variety of heart-healthy benefits to seafood – the unsaturated fat and lean protein – so I experimented and found recipes that helped me love seafood. Then, I also got my 3-year-old excited about it, too!
As a mom and a Seafood Nutrition Partnership Indianapolis Coalition member, I want to debunk the myth that children won’t like seafood. I encourage you to try these three ways to increase your child’s interest in seafood:
1. Exposure. Don’t give up if your child doesn’t seem interested in seafood when you first introduce it. Research shows it can take 12-15 tries before a child accepts any new food. And try mixing it up! Instead of offering one seafood option like salmon, try shrimp or tuna to add variety. Also, look for different ways to prepare seafood. Try grilling shrimp, including fish in tacos or making fish cakes.
2. Be a Positive Role Model. Kids look up to us as parents and notice everything - from what we say to what we don’t say. This includes watching the foods we eat. If we are eating and enjoying seafood, our children are more likely to eat and enjoy seafood too!
3. Include Kids in the Kitchen. When making seafood dishes – or any food – invite your child to join you in the preparation. The more involved they are in the preparation, the more likely they will be to eat the food. And just think how proud they will be when they see their work on the kitchen table!
One of our current favorite family seafood recipes is this Fresh & Light Tuna salad. My toddler always asks for seconds
Fresh & Light Tuna Salad
Approximate nutrition information per serving: Calories: 247, Fat: 14.5g, Saturated Fat: 2g, Carbohydrates: 8.5g, Fiber: 0.8g, Protein: 22g, Sodium: 507mg.
Adapted from: Target to Table: Healthy and Delicious Meals One Superfood at a Time by Kristen Johnson and Matt Johnson.
Insider tip: Soft corn tortillas are very low in sodium and don’t crumble with your first bite.
Makes 10 tacos
FROM THE HEART
Looking for heart-healthy recipes that excite your taste buds and expand your palate? Nutrition Action’s Healthy Cook, Kate Sherwood, delivers with this collection of dishes that help you follow the top-rated DASH diet. Get healthy while enjoying Tropical Black Beans, Mediterranean Fish Stew, Turkish-Spiced Chicken, Quinoa & Winter Fruit Salad, and dozens of other scrumptious dishes.
The staff, Board of Directors, and chef ambassadors of the Seafood Nutrition Partnership invite the public to join us in sharing the health impacts they have achieved through the Healthy Heart Pledge. We invite you to share your story!
Seafood Nutrition Partnership is a 501(c)3 with a mission to inspire a healthier America through partnerships and outreach to raise awareness about the essential nutritional benefits of eating seafood.
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