Seafood is a nutrient rich food that is a good source of protein, vitamins and minerals. Scientific studies continue to explore the relationship between the unique type of fat found in seafood, the omega-3 fatty acids DHA and EPA, in the prevention or mitigation of common chronic diseases.
The leading source of Omega-3 fatty acids is fish and fish oils.
Research has shown that Omega-3 fatty acids provides protection for numerous bodily functions.
Low in Kilojoules
Seafood provides low levels of energy. Energy is measure in kilojoules (or Calories). Weight gain can occur with a high energy diet, and consumers of seafood benefit from this low-energy food source when it is used as a substitute for high calorie foods.
High in Protein
Seafood is an extremely rich source of highly digestible proteins (most fish contain 16-26g of protein for every 100g of flesh.), containing all of the essential amino acids. The human body breaks down proteins to release amino acids, which is uses for ongoing growth and maintenance.
Low in Cholesterol
Seafood generally has low cholesterol levels (average of 28mg / 100g in finfish) compared with other meats (60-120mg / 100g). The average cholesterol level for crustaceans is 86mg / 100g and for molluscs 79mg / 100g, although there is significant variation between species. Recent research indicates that the fatty acid make-up (.i,e low saturated fatty acids and high omega-3s) tends to balance the risk of increased cholesterol.
Low in Sodium
Sodium levels in seafood are generally low. Excess dietary sodium can lead to high blood pressure and associated medical problems.
Eat seafood at least twice per week
Current advice from the government and health organizations recommends eating two seafood meals each week. Scientists from government and universities, and healthcare professionals have all concluded that for most people eating Seafood at least twice per week is highly beneficial.
A healthy food message for new mums and mums to be…
Making safe and nutritious food choices is very important during pregnancy.
It's good to eat enough fish, especially when pregnant or breastfeeding. Fish are a valuable source of protein, minerals, vitamin B12 and iodine. They are low in saturated fat and contain omega-3 fatty acids which are important for the development of babies' central nervous systems before and after birth. Most fish in Australia are low in mercury but some are higher and too much mercury can harm developing nervous systems. It's best to know the mercury levels of different types of fish and how often to eat each type.
Seafood eating plan
* For Pregnant and breastfeeding women and women planning pregnancy, 1 serve equals 150g.
* For children up to 6 years, 1 serve equals 75g.
1. Eat 2-3 serves per week of any fish and seafood excluding Catfish, Orange Roughy (Deep Sea Perch), Shark (Flake) and Billfish (Swordfish, Marlin)
2. Eat 1 serve per week of Catfish or Orange Roughy (Deep Sea Perch), and no other fish.
3. Eat 1 serve per fortnight of Shark (Flake) or Billfish (Swordfish, Marlin)
Seafood Nutrition Table
|Seafood||Serving Size||Kilojoules||Calories||Protein||Cholesterol||Sodium||Total Fat||Saturated Fat|
|Atlantic Salmon||100 g of raw product||541||129||18.4 mg||18 mg||44 mg||2.7 g Fat||31% of total fat Fat|
|Atlantic Salmon Fillets||Fat||Fat|
|Barramundi Fillets (Saltwater)||Fat||Fat|
|Black Tiger Prawns||Fat||Fat|
|Blue Swimmer Crab||Fat||Fat|
|Cooked Blue Swimmer Crab||Fat||Fat|
|Luminous Bay Squid||Fat||Fat|
|Bigeye Ocean Perch||Fat||Fat|
|Eastern School Whiting||Fat||Fat|
|Sand Cockles (Small Grey)||Fat||Fat|
|cooked king prawns||Fat||Fat|
|Eastern Red Scorpionfish||Fat||Fat|
|Ocean Trout Fillets||Fat||Fat|
|Southern Eagle Ray||Fat||Fat|
|Tiger Flathead Fillets||Fat||Fat|