I have seen everything on social media this summer: Seafood groups are one of the most important directions of food Online now. Imagine a table covered with two panels on the ocean and a huge pile of seafood, corn, potatoes and sausages in the center. Food is strangled in a delicious sauce, and the scene of the food makes your mouth water. It seems delicious, right?
Boil seafood is often seen as a special appropriate meal-but with a few adjustments to the ingredients, it can actually be a meal rich in nutrients that support your goals. So, what are the small adjustments you can make to create seafood that the dietitian will agree to? Well, we asked someone. Here is what Lauren Cuda, myfitnessPal registered dietitian.
Choose your protein
UNIDs recommend that you eat at least 8 ounces of seafood per week (1). There is a set of different seafood options that restaurants and grocery stores to go to boiling seafood – but what is the best, in numerical aspect?
lobster
With its coated texture and its desired flavor, the lobster is a weak protein low in saturated and high mineral fats such as calcium and potassium (2). However, the share of 100 grams of lobster (equivalent to one tail) contains 535 mg of sodium (2It is about 23 % of the recommended daily limit. “It is better to monitor sodium eating throughout the day,” says Koda.
lobster
Crab is a little sweet seafood and butter, and it is another great source of protein. Its nutritional benefits are very similar to the locust of the sea, but the crab has a little lower calories and less sodium (3). It provides a share of 100 grams of crab 17 % of the recommended sodium intake daily.
crayfish
While Lobster and Crab are more popular on the coast of America, Crawfish is the southern primary, especially in Louisiana. Crawfish is another meager protein, but it has an additional benefit to contain high amounts of vitamin B-12 (4). Crawfish contains less sodium content than lobster and lobster, so Koda says it is a good choice if you are watching salt.
Natinos
Cuda calls the vulnerable oyster oyster nutrients. It is high in protein and vitamin B-12, with a low surplus and sodium fat (saturated and sodium (5). 100 grams of invalida, which is about seven oysters, contains 14.7 grams of protein (5).
mussels
Like the locusts and the invalida, the mussels contain a lot of protein and vitamin B-12 (6). Moderate sodium content, as 100 grams of mussels contain 16 % of the daily recommended sodium (intake of sodium (6).
Shrimp
In addition to being high in protein and vitamin B-12, shrimp has an additional feature to contain omega-3 fatty acids (7). They also have delicious chewing texture and sweet taste. Like many seafood options above, shrimp has a mild sodium content, with 100 grams (equivalent to 10 small shrimp, 7 shrimp gypsum, or 5 robin) contains 15 % of the recommended daily sodium intake (7).
What are the best seafood?
There are a lot of great seafood options that add to a boiling seafood. The type of seafood that you choose truly depends on your personal preferences, taste, health goals and other foods that you eat on that day.
“All these seafood options can fit with a healthy diet when enjoying it in balanced parts,” says Koda.
Additional ruling
There are four common additions that people usually put in boiling seafood. These additional functions bring an additional and flavoring fabric and a difference to boiling seafood so that it is not everyone Seafood! Let’s take a look at what a healthier add -on.
corn
In boiling joints seafood, the corn is usually cut and served on a piece of bread in the same mixture as seafood. “The corn is a great addition,” says Koda. The corn contains a good amount of fiber and vitamin C (8), Which helps in digestion and support immunity, according to Coda. If you are looking for some carbohydrates to supplement the protein in seafood, the atom may be a good option.
potato
Potatoes are the component of other common products found in boiling seafood, and they are usually fully served or half. Potato code is called “solid choice”, as it provides fiber and potassium to help heart health and muscle function (9).
sausage
While the sausage can be delicious and delicious, Cuda recommends a little use because it tends to be higher in sodium and fat (10). Since boiling seafood already has a good amount of sodium (whether in seafood or sauces), you may want to be aware of your sausage parts and save them for a different meal instead.
A solid boiled egg
Who does not like eggs? Steel boiled eggs is a nourishing option, because they are packed with protein, vitamin A, vitamin D and vitamin E (E) (11). Their most neutral taste can also help compensate for boiling flavors other seafood.
About the expert
Lauren Koda, Road He is the food data coordinator in myfitnessPal. She obtained a Bachelor’s degree in Nutrition Science from Missouri State University and a master’s degree in nutrition diagnosis from Cox College. With over 10 years of experience, it specializes in nutrition for children, malnutrition and nutrition support.
Choose spices and sauces
Boil
If you cook your seafood boiling, it is clear that you need to create a delicious mixture of spice to cook your ingredients. At the same time, it is important to be aware of the sodium content when choosing spices. Some spices and spices that enhance the flavor without adding a lot of salt are:
- garlic
- Onions
- Paperica
- Laurel
- Lemon
- Black pepper
- Dill
- parsley
These spices and spices will penetrate seafood to add an additional punch. If you choose a commercial mix like Cajun Searning, CUDA recommends using low Sodium versions when possible. Or make your own mixture so that you can control salt, as you say.
Dip sauce
If you have boiled before, you know that most people will dip seafood in garlic butter sauce. But is this the most aware of health?
“The sauces based on butter are delicious, but they are also high in saturated fats and calories,” says Koda. “Although it can be part of a balanced meal, it is useful to use it in moderation.”
Cuda recommends replacing butter -based sauces with a yogurt, or vinegar -based decline, or herbal olive oil. These sauces will continue to bring flavor, but with healthy fats or additional protein. Here are some ways to make these alternative sauces:
- The yogurt retreatedMix the low -fat Greek yogurt with herbs, garlic, casual spices, or hot sauce. This will give you a creamy texture with additional protein and calcium (12).
- RetreatMake a sauce similar to salads. Coda says to try a simple mixture of lemon juice, apple cider vinegar, and spices for a refreshing retreat that cuts the salinity and is low in calories.
- Olive oil filled with herbs: Combining excellent virgin olive oil, garlic, lemon or fresh herbs, and let the flavors emit for a few hours. You will get a delicious, hirby, healthy option.
The bottom line
There are many great options to build a healthy boiling matter, but what really matters Build a balanced dish And pay attention to Sodium intake. It aims to choose seafood that has a naturally less than sodium, reduces salt added at your boiling base, and realizes the dipping sauce that you use.
At the end of the day, a boiling meal is seafood. Give priority to your taste preferences and really choose what you’ll enjoy eating!
Pamphlet What a dietitian who wants you to know before boiling the following seafood First appear on MyfitnessPal Blog.
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