Seafood At Its Best Lesson 2 Health Benefits. Lesson 2 - Goals Goals and Objectives 2005 Dietary Guidelines Health benefits of seafood Seafood recommendations.

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<ul><li> Slide 1 </li> <li> Seafood At Its Best Lesson 2 Health Benefits </li> <li> Slide 2 </li> <li> Lesson 2 - Goals Goals and Objectives 2005 Dietary Guidelines Health benefits of seafood Seafood recommendations </li> <li> Slide 3 </li> <li> 3 2005 Dietary Guidelines Make smart choices from each food group Focus on fruits Vary your vegetables Get your calcium-rich foods Make half your grains whole Go lean with protein Add more fish to your diet Know the limits on fats, salt, and sugars </li> <li> Slide 4 </li> <li> 4 Go Lean with Protein Choose lean meats and poultry Bake it, broil it, or grill it Vary your protein choices with more fish, beans, peas, nuts and seeds </li> <li> Slide 5 </li> <li> 5 Health Benefits Associated with Fish Consumption and Levels of Supporting Evidence Disease or health conditionStrong evidence of significant health benefits Promising preliminary results Coronary heart disease High blood pressure Irregular heart beat (arrhythmia) Diabetes Rheumatoid arthritis Asthma Bowel cancer Crohns disease Neural development </li> <li> Slide 6 </li> <li> 6 Health Benefits Strong Evidence Coronary heart disease High blood pressure Irregular heart beat Diabetes Rheumatoid arthritis </li> <li> Slide 7 </li> <li> 7 Seafood Nutritional Benefits High quality protein High in omega-3 fatty acids Low in saturated fat Contributes to a healthy heart Contributes to proper growth and development of children Source of vitamins and minerals </li> <li> Slide 8 </li> <li> 8 High Quality Protein Protein needed for growth and maintenance Seafood contains all 9 essential amino acids Protein is highly digestible Fish contain 16-27 grams of protein </li> <li> Slide 9 </li> <li> 9 Omega-3 Fatty Acids Three types: Eicosapentaenoic acid (EPA) Seafood Docosahexaenoic acid (DHA) Seafood Alpha-linolenic acid (ALA) Flaxseed, wheat germ, dark leafy greens </li> <li> Slide 10 </li> <li> 10 Health Benefits of Omega-3 Fatty Acids Lowers triglyceride levels Counteracts inflammation Helps arteries stay elastic Helps prevent build-up of plaque deposits Reduces risk of dying from heart attack Heart </li> <li> Slide 11 </li> <li> 11 Other Benefits of Omega-3 Fatty Acids Joints Fewer tender joints and decrease stiffness Mood Higher levels of EPA and DHA protective against depression Mind Perhaps caused by inflammation in center of the brain Lungs May decrease severity of asthma </li> <li> Slide 12 </li> <li> 12 Omega-3s and Diabetes Onset of diabetes - May keep the immune system in check Control of symptoms - Low level of DHA associated with an increased insulin resistance Complications of diabetes - Influence development of cardiovascular disease - May delay onset of kidney and nerve complications </li> <li> Slide 13 </li> <li> 13 Omega-3s and Cancer Onset - May help healthy cells resist damage Multiplication of cells - May interfere with tumor growth Spread - May inhibit tumor spread in the body </li> <li> Slide 14 </li> <li> 14 Omega-3 Oil Content Higher level (more than 1.0 gram) HerringMackerel (Spanish) Salmon (king) Tuna (bluefin) Mackerel (Pacific and jack) Salmon (Atlantic) Salmon (pink) Medium level (between 0.5 and 1.0 gram) FishShellfish Bass (freshwater)Salmon (coho) SwordfishBlue mussels BluefishSalmon (sockeye) Rainbow trout Oysters Mackerel (Atlantic)SmeltWhiting Salmon (chum)Striped bass </li> <li> Slide 15 </li> <li> 15 Lower level (0.5 grams and less) FishShellfish Cod (Atlantic)Ocean perchClams FlounderPike (Northern)Blue crab GrouperPollock (Atlantic)Dungeness crab HaddockRockfish (Pacific)Snow crab HalibutRed snapperNorthern Lobster Mahi-mahiSea troutSpiny lobster MulletTuna (skipjack)Scallops Freshwater perchTuna (yellowfin)Shrimp Note: All fish and shellfish were cooked by dry (baking, broiling, or microwaving) or moist (boiling, poaching, or steaming) cooking methods. Omega-3 Oil Content </li> <li> Slide 16 </li> <li> 16 Low in Saturated Fat Seafood is very low in fat 3 grams per serving Seafood preparation can add fat Sauces Deep-fat frying </li> <li> Slide 17 </li> <li> 17 Fat and Saturated Fat Content of Seafood and other Protein Foods SeafoodFat (grams)Sat. Fat (grams)Other Protein Foods Tuna, light, canned in water, drained, Pollock, broiled, skinless Shrimp, boiled Trout 1 1 1 3.4 4 0 0 0 0.6 1 Chicken, light meat, w/out skin, roasted Salmon, Atlantic/Coho, baked, skinless 10 8 9 223223 Chicken, dark meat, w/out skin, roasted Eggs, boiled Salmon, King11 3434Pork loin, lean, roasted Mackerel, Atlantic/Pacific 13 14 25 44 5 10 7 Ground beef, extra lean Hot dog, beef Peanut butter 3-ounce edible portions, cooked </li> <li> Slide 18 </li> <li> 18 Fat Content Low fat less than 3 grams total fat Clams Cod Blue crab Dungeness crab Flounder Grouper Haddock Halibut Northern lobster Mackerel (King) Mahi-mahi Monkfish Perch (freshwater) Ocean perch Pike (Northern) Walleye Pollock (Atlantic) Orange roughy Rockfish Scallops Shrimp Red Snapper Snow crab Smelt Sole Squid Striped bass Tuna (skipjack) Tuna (yellowfin) Fat Content of 3-Ounce Cooked Portions of Fish and Shellfish </li> <li> Slide 19 </li> <li> 19 Fat Line Up Activity Which of these fast-food items has the most fat? Tuna wrap Chicken sandwich Seafood salad Medium French fries Filet-o-fish sandwich Quarter pound cheeseburger Fish sandwich with tartar sauce and cheese </li> <li> Slide 20 </li> <li> 20 Fat Line Up Answers Chicken sandwich 710 calories 43 grams of fat Quarter pound cheeseburger 530 calories 30 grams of fat Fish sandwich with tartar sauce and cheese - 523 calories 28 grams of fat Med. French fries 450 calories 20 grams of fat Tuna wrap 440 calories 32 grams of fat Filet-o-fish 400 calories 18 grams of fat Seafood salad 120 calories 5 grams of fat </li> <li> Slide 21 </li> <li> 21 Cholesterol Content of Seafood Most fish and shellfish contain fewer than 100 milligrams of cholesterol per 3-ounce cooked serving Many leaner types of fish have fewer than 50 milligrams per serving </li> <li> Slide 22 </li> <li> 22 Cholesterol Content SeafoodCholesterol (mg)Other Protein Foods 0Peanut butter Orange roughy20 Halibut35 Cod45 Tuna, light, canned in water drained45 Salmon, Atlantic, baked, skinless50 Trout58 64Chicken, dark and light meat, w/out skin, roasted 70Ground beef, extra lean 77Pork loin, lean, roasted Pollock, broiled, skinless80 86Hot dog, beef Shrimp, boiled165 362Eggs, boiled Cholesterol Content of Seafood and Other Protein Food (3-ounce edible portions, cooked) </li> <li> Slide 23 </li> <li> 23 Sodium Content Fish low in sodium Fewer than 110 milligrams per 3-ounce cooked portion </li> <li> Slide 24 </li> <li> 24 Proper Growth and Development of Children Omega-3s and pregnancy During last trimester of pregnancy Rapid synthesis of brain tissue Omega-3s and premature infants Risk factor for preterm delivery and low birth weight Omega-3s and the newborn DHA is influenced by the mothers diet </li> <li> Slide 25 </li> <li> 25 Vitamins Source of B complex vitamins Niacin, B12 and B6, Thiamin </li> <li> Slide 26 </li> <li> 26 Minerals Excellent source of minerals Calcium, Iron Zinc, Copper, Potassium, Iodine, Phosphorus, Selenium, Magnesium </li> <li> Slide 27 </li> <li> 27 Fish or Fish Oil Supplements? Taking supplements may be more convenient Fish contains more of the long-chain fatty acid DHA Excessive amounts of supplement may increase bleeding May also increase both good and bad cholesterol </li> <li> Slide 28 </li> <li> 28 The American Heart Association Recommends that all adults eat fish (particularly fatty fish) at least two times a week </li> <li> Slide 29 </li> <li> 29 Should We Eat Fish? When Institute of Medicine The World Health Organization Dietary Guidelines for Americans NHLBI and NCEP Countries around the world ALL RECOMMEND INCREASED FISH CONSUMPTION </li> <li> Slide 30 </li> <li> 30 Seafood At Its Best Do Your Health a Favor Eat Seafood </li> </ul>


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