seafood: the perfect snack
Snacking gets a bad rap. But, the snacking habit isnt going anywhere. According to Snack Foods Market Report 2013, the snack foods market in the UK is expected to increase by 30.5% between 2013 and 2017.
But, snacking doesnt have to be bad or wreck your positive intentions. In fact, a study published last year in Public Health Journal found that there was no link between snacking (defined as eating between meals) per se and Body Mass Index (BMI). So, you can enjoy a snack between meals without feeling guilty. The keyand this is no surpriseto noshing and managing your weight is to choose good-for-you foods.
Just like with meals, a balanced snack that includes a high-fiber carbohydrate (think fruit, veggies, whole grain breads or crackers) and heart-healthy protein or fat provides more nutrientsand more staying power. Rich in heart-healthy protein and fat (like omega-3s), seafood makes a great snack food.
Here are some easy and delicious ways to pack more nutrients into your snacks:
- Creamy tuna or salmon dip with raw veggies or whole grain crackers. Mix canned tuna or salmon with light mayonnaise, nonfat plain Green yogurt and herbs. Or, grab half of a tuna sandwich for an omega-3 and protein-rich snack on the run!
- Shrimp or fish spring roll with veggies and avocado. Wrap leftover shrimp or fish, avocado and thinly sliced veggies (like cucumber, carrot or yellow bell pepper) in rice paper wrappers.
- Tuna-olive tapenade with whole wheat pita bread. Mix canned tuna with chopped black and green olives, capers, sundried tomatoes and olive oil.
- Tuna and white bean bruschetta. Combine canned tuna with white Cannellini beans, parsley, olive oil and a squeeze of lemon juice and serve on top of toasted whole grain bread.
- Shrimp cocktail with fruit-based sauces. Freshen up the shrimp cocktail with a fresh tomato- or fruit-based (think mango) sauces.
- Tuna or salmon avocado mash on whole wheat tortilla. Combine canned tuna or salmon with avocado and dash of salt and wrap in small whole wheat tortilla.
Or, try these tasty seafood snack recipes below!
TELL US: Do you have any go-to seafood snacks? Please share. Wed love to hear from you!
Posted by Rima Kleiner, MS, RD
