Take a Step Toward Health on National Salmon Day
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It?s the time of year when many Americans are receiving preventive medical care, such as flu shots, annual physicals, and health screenings. If you?re seeing your cholesterol, blood pressure, or BMI numbers trending up each year, you may be thinking about making some healthy changes to prevent the development of disease and enjoy a healthy lifestyle for years to come. As with any change to diet or lifestyle, small steps are the key to success! One great place to start is with incorporating salmon into your diet each week. October 8 is National Salmon Day, and here at The Little Clinic, the dietitian team is excited to share our top four reasons to seek out salmon this month.
Salmon is an excellent source of high quality protein. When eating to lose or maintain your weight, hunger is a major foe. Ensuring that your meals contain a balance of carbohydrates, protein and healthy fats means you?ll feel lasting energy, more balanced blood sugar levels and less temptation to overindulge at your next meal or snack. A healthy weight is tied to lowered risk of high blood pressure, stroke and heart disease. Salmon is a smart protein choice that can help you get there; one 4-ounce serving of canned pink salmon provides 20 grams of quality protein.
Salmon contains omega-3 fats. Seafood provides a unique spectrum of nutrients, including omega-3 fatty acids. From research, we know that these fats are most beneficial when we consume them from food, rather than from supplements. Among seafood, salmon has one of the highest levels of omega-3 (EPA and DHA content) per serving with 700-900 mg per 4-ounce serving.
Salmon is an excellent source of vitamin D. Vitamin D, known as the ?sunshine vitamin? has an established relationship with bone health, and likely plays many other roles in maintaining the health of multiple body systems. Beyond sun exposure, food sources of vitamin D are limited, especially for those with limited milk intake. Just one serving of salmon provides 100% of the daily recommended amount of vitamin D.
The 2015 Dietary Guidelines recommend getting at least two servings of seafood per week. The new Dietary Guidelines are not silent when it comes to seafood. One specific recommendation shared by this science-backed guidance is to aim for two servings of seafood per week. It's easy to find: look for salmon in cans or handy grab-and-go pouches that are conveniently flavored with herbs and spices
Registered Clinical Nutritionist
The Little Clinic Cincinnati, Ohio
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