Jun 6, 2011

Go Fish!

If you're reading this blog, you probably already know that good nutrition is important for your child's growth. But did you also know that certain fats called omega-3's play a role in your their brain development? Kind of important, right? Omega-3's are found in foods like salmon, tuna and walnuts. Fish is the best source and the Institute of Medicine recommends that children eat about 2 servings per week.

I know, I know....what about the mercury? Turns out, the risk of toxicity is very low if you avoid fish with higher mercury content such as shark, swordfish, makerel and tile fish. In actuality, not eating enough fish could put your child at greater risk.

"But my kids don't eat fish", you say? Try introducing them to fish regularly so that they'll learn to enjoy it. I don't know about your child, but mine wants to eat everything I eat! So make sure your kids see YOU eating fish, and they probably will want to try it too. Of course, a good recipe in your back pocket doesn't hurt either. Try this simple tuna salad recipe. It not only provides omega-3's, but also has whole grains, lean protein and veggies. Not to mention, it packs nicely for a quick and easy playdate lunch. 

  Tuna Salad Recipe

  • 1 can of "light tuna" (Note: limit "canned white tuna". It's higher in mercury)
  • 2 cups cooked whole wheat pasta
  • 1 cup mixed vegetables
  • 1/2 tsp. dried dill
  • 1/8 cup lemon juice
  • 1/4 cup olive oil
  • 1/2 tsp. whole grain dijon mustard
  • salt and pepper to taste

Mix first four ingredients together in a bowl. In a separate bowl, whisk lemon juice, olive oil, dijon mustard, salt and pepper. Pour dressing over over tuna mixture and toss until evenly coated. Salad can be served either cold or warm.

For more information on the health benefits of omega-3's for your children, read my recent Livestrong article here 

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