Should You Make Room on Your Plate for Shellfish?

Whether you are making a grocery list or deciding what to order from a menu, you may be tempted to include tasty shellfish in your meal plan. But do shellfish — such as scallops, mussels, clams, oysters and shrimp — play a role in a healthy diet?

An Array of Nutrients
Shellfish have less saturated and total fat than most meats and poultry. Saturated fat can raise your cholesterol levels — and your heart disease risk — more than anything else you eat. But, be warned: some shellfish are high in cholesterol, even though they are low in fat. The smartest move may be to feast on shellfish with less cholesterol, such as scallops, mussels and clams.

Shellfish also are good sources of protein, iron and certain vitamins — such as vitamin B12. These nutrients help to keep your muscles, blood cells and central nervous system healthy.

And all seafood contains omega-3 fatty acids, which may offer protection from heart disease.

Including Shellfish in Your Meal Plan
Here are some tips to bear in mind the next time you want to include shellfish on your plate:

• Substitute a serving of shellfish for beef or chicken once or twice a week. A three-ounce portion of shellfish is equal to about one serving size.
• Include shellfish in casseroles, salads or pasta recipes.
• Cook shellfish thoroughly. Use low-fat cooking methods, such as broiling, grilling, poaching or baking. And never eat raw or undercooked shellfish. It may contain bacteria that can cause food poisoning.

Remember that shellfish can sometimes be contaminated with mercury. Mercury can harm a baby or young child’s nervous system. For this reason, experts recommend that children, pregnant women and nursing mothers eat no more than 12 ounces of cooked shellfish per week.

See the Free Information! of this issue to order free shellfish recipes.

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