Make Seafood the Protein on Your Plate Twice a Week

There's a new tool in town to help you fill your plate with tasty, healthy foods. MyPlate, created by the United States Department of Agriculture (USDA), suggests you think of your plate in fourths. Fill two fourths with fruits and vegetables, one fourth with grains, and one fourth with a protein-packed food. The following tips will help you make smart protein picks:

  1. Twice a week, make seafood the protein on your plate. This sample menu suggests baked salmon for dinner one day and a tuna salad sandwich for lunch another day.

  2. Eat beans, which are a natural source of fiber and protein. For a powerful protein punch, combine seafood and beans with this cravable tuna and white bean salad recipe.

  3. Keep meat and poultry choices small and lean. If higher fat choices are made, such as regular ground beef (75 to 80% lean) or chicken with skin, the fat counts against your maximum limit for empty calories.

For more tips on how to build a healthy plate download the MyPlate guide from

For effortless ideas on how to make seafood for your family, visit

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