Eat Fish This Summer

April 20, 2016

So what about Seafood?



The new Dietary Guidelines for Americans recommend that Americans eat at least 8 ounces of a variety of seafood per week. And 80-90% of Americans aren’t getting enough!  Many consume “Fish” when it’s in the form of fried, fish sticks that might not give much health benefit at all! Fish is an incredible food because of all of it’s nutritional benefits as well as it’s positive impact on the environment compared to meat forms of protein like beef or chicken.  Purchasing frozen fish is a great alternative for people land locked in the Midwest and often times fish at the fish counter in the grocery store was previously frozen already. Farmed fish can even be higher in nutrients if it is fed what it would be fed in the wild, just make sure you know what you are purchasing! The best seafood to purchase is one that won’t harm future generations from enjoying the same type of fish! 


Just 2-3 meals per week can help you reap the benefits from this super protein! Not only does fish and seafood have a more friendly impact on the environment, they have health benefits for humans, too! Just consuming fish twice per week can reduce your risk of heart attack by 36%! Fish consumption is linked with reduced triglycerides and increasing HDL cholesterol. Nutrients in Seafood have also been linked with reducing risk of Alzheimer’s Disease due to it’s impact on brain function. It also can reduce chronic eye conditions (like macular degeneration), maintain joint health and keep your bones strong!


The most common fish consumed include canned light tuna, salmon, pollock, catfish and shrimp. According to the Monterey Bay Aquarium Seafood Watch, they recommend best choices for sustainable seafood practices at Ask your local grocery store about their seafood policy or visit their website to find out. Most grocery stores today have policies regarding their seafood and the types of sustainable practices they will purchase from.



Tuna Avocado Lettuce Wraps

2 Cans Tuna in Water

1 Avocado

½ cup Diced Purple Onion

1 tsp Garlic

½ tsp Pepper

1 TB Lemon Juice

½ cup Diced Red Pepper

1 head Boston Lettuce


Drain water from tuna and mix with mashed avocado. Blend in other ingredients and serve in lettuce wraps for a fresh summer meal! Ask me questions if you need help including this superfood in your regular nutrition plan! Fish are your friend AND food! 

The Author

Karen Bobos, MSed

Karen M. Bobos, MSed, has been in the fitness industry since 1996 and feels her highest accomplishments are those results achieved by her clients through her guidance. She educates clients that there is no trick to being healthy, no magic pills, but rather optimal health is achieved through eating right and moving your body.

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