New Year, New You, New Plate

“Get healthy” is the top-searched New Year’s resolution on Google, according to a recent article from NBC News. It was searched for nearly 63 million times.

Ideally, a new year presents a perfect time to make a resolution to get fit or lose weight. But are you ready for a lifestyle change? Individuals who break down their resolutions into smaller, more manageable steps have a higher rate of accomplishing those resolutions. If you are searching for a healthier lifestyle, I suggest you start with the Healthy Heart Pledge.

The Healthy Heart Pledge is a commitment to yourself that includes the following components:

  • I pledge to eat two servings of seafood each week.
  • I recognize seafood is a healthy choice for me and my family. It is one of the leanest proteins with a variety of nutrients beneficial to heart and brain health.
  • I know I will help myself and my family improve our health by committing to eat at least two servings of seafood each week as recommended by the USDA HHS Dietary Guidelines for Americans, and supplement with omega-3s.

The Seafood Nutrition Partnership aims to reduce the risks of heart disease, improve baby brain wellness and increase memory for seniors by educating Americans about the health benefits of sustainable seafood and building awareness of seafood’s essential nutritional value.

See more at this link: http://www.seafoodnutrition.org/healthy-heart-pledge.html

Seafood is such a great source of lean protein—that’s just one reason why I suggest you start here for your “get healthy” resolutions. The American Heart Association also recommends eating fatty fish at least twice each week because of the health benefits to the heart including decreased risk of arrhythmias (which can lead to sudden death), decreased triglyceride levels and perhaps a slightly lower blood pressure. There are also many studies looking at the benefits of omega-3 fats for brain and joint health.

With all these health benefits it is imperative to figure out how to fit this selection into your weekly meal plan. Fatty fish incudes fish such as salmon, tuna, herring, mackerel and trout.

Get creative with the ways you incorporate seafood into your diet so it doesn’t get cumbersome. Let’s start with my favorite fatty fish—salmon! Salmon is very versatile. If you’re tired of eating a simple salmon filet over and over again, this fish is one that can be switched up! Try salmon the following ways:

  • Salmon pizza. It may sound odd to some, but it tastes delicious! For a healthy swap use a whole-wheat pizza crust and, instead of alfredo sauce, use fat-free cream cheese. Try the recipe here.
  • Salmon Cakes
  • Salmon club with avocado: 2 slices of whole-wheat toast with grilled salmon and smashed avocado.
  • Pistachio encrusted salmon—see the recipe below.

Pistachio Crusted Salmon

Serves 4

All you need:

  • ½ cup pistachios
  • 1 tsp garlic, minced
  • 1 tsp salt
  • 1 tsp black pepper
  • 4 (5 oz.) Responsible Choice salmon

All you do:

  1. Preheat oven to 400 degrees.
  2. Crush pistachios. Combine pistachios, garlic, salt and pepper.
  3. Dredge salmon in pistachio mixture, pressing gently to coat.
  4. Bake at 400 degrees for 15 minutes or until flaky.

Author: Megan Callahan

Megan Callahan, MS, RD, LD is a Hy-Vee dietitian in Lee's Summit, Missouri. She is dedicated to helping people live healthier and happier lives. Megan received a bachelor’s degree in dietetics from Missouri State University. She completed her dietetic internship at the University of Kansas Medical Center, where she also received her Master of Science degree in dietetics and nutrition. She is a member of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). She is also the president-elect of the Kansas City Dietetic Association. With a passion for nutrition and wellness, Megan is dedicated to educating customers and promoting healthy lifestyles.