I VI T Y A C T B O O K KI D S. Love Your. Heart. Eat Your Seafood

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1 K V B K ove our eart Eat our eafood

2 eel in the health benefits! E EF 2 E EEK: E-3s EE : early half of our eye s light detecting cell structure are made of omega-3s. Builds a E B! Builds a E E! Builds BE E! B F: third of the brain s key functional units are made up of omega-3 fatty acids. EF hen kids eat at least two servings of seafood each week, the benefits are big. Fish and shellfish supply the nutrients, vitamins and omega-3s essential for strong bones, brain development, and healthy immune and cardiovascular systems. eafood utrition artnership offers suggestions for helping children do their best in the classroom and beyond. BE: ust one serving of salmon provides 100% of daily recommended vitamin. E E Eating fish helps prevent heart disease and stroke later in life. 3

3 4 5 #eafood2xk id you know there are over 500 varieties of seafood available? Find some of the most popular below! F B E K F B E B V K X K F K E F V E B X hy do they call it king crab? Because it s king size! he largest ever found measured six feet from claw to claw. wimmin almon n a single year, laska salmon can migrate up to 10,000 miles that s like going all the way across the continental.. and back, twice! tic tactoe F F F F

4 eafood ecipes KEE erves: 4 mega-3 per erving: mg ngredients 1 lb. almon 2 oz. herry tomatoes 1 cup ineapple (cubed) 2 cups ooked brown rice 1 emon, raw Kosher salt, freshly ground pepper, and paprika (o taste) 8 kewers irections ook rice according to package instructions and set aside. lean fish and pat dry. ut salmon into 24-1/2 inch cubes and coat all sides with topping of kosher salt, freshly ground pepper, paprika or any desired spice. ut fruit into cubes and cut tomatoes in half. et aside. lide piece of salmon onto skewer, then tomato, then fruit. epeat 3 times on each skewer (or until skewer is full). eat 1/2 cup of canola oil in large skillet over medium-high heat for one minute. lace skewers in pan and turn every 2 minutes a side. queeze lemon on skewers as they are cooking. o serve, place 1/2 cup rice on plates and with 2 skewers on top. queeze a hint of lemon, if desired. almon kewers can be made in the oven or on the grill. overing them while on the stove will steam them rather than sear them. arina - stock.adobe.com - stock.adobe.com 6 #eafood2xk 7

5 eafood ecipes our ream F erves: 4 ost er ecipe: $11.85 mega-3 er erving: mg* ngredients 1 lb. catfish, tilapia, or other firm white fish 2 bsp. cajun spice 3 bsp. olive oil, divided 3 plum tomatoes, chopped 1/2 bunch green onions/scallions, chopped 1 tsp. cumin 1 lime, juiced 1 tsp. cilantro, dried o taste - salt & pepper (&) 8 taco shells, soft and/or hard 1/2 cup sour cream, low-fat 1/2 cup exican cheese blend, low fat 1 can chilies, green, chopped 1 cup iceberg lettuce, shredded 1 avocado, sliced (optional) reen nion Fish ime aco hells hredded ettuce alt heese lum omatoes irections ut fish into 1-inch strips and toss with cajun spice and 2 tablespoons of oil. Bake in a 325 F oven for 8-10 minutes or until done. ilantro ajun pice epper eanwhile, mix chopped tomatoes and green onions with cumin, 1 tablespoon oil, juice of one lime, cilantro and &. Build taco with favorite toppings in a soft or hard shell tortilla. live il umin * epends on type of fish or shellfish you use. 8 #eafood2xk 9

6 F E E with a delicious, nutritious meal! dapted from ylate Family utrition ips E VE E KE EE E E FFBE Fresh, frozen, and canned seafood are all excellent choices. lways choose lean meats, nuts or beans that will provide healthy fuel for you and your family. KE F E F VEEBE onsider choosing a variety of fresh, frozen, and canned fruits and vegetable. hoose packages fruits and vegetables that do not have added fat, salt, or sugars. EVE E E- hole grains with more fiber will help your kids feel fuller longer so they stay alert in school. hoose foods with 100% whole wheat or 100% whole grains on the label. 10 #eafood2xk

7 ake the ealthy eart #eafood2xk ledge 1001 orth 19th treet uite 1200 rlington V