The latest Dietary Guidelines for Americans (2020–2025) are officially out, and the message is clear: most of us aren’t eating enough seafood. In fact, nearly 90% of Americans do not meet the recommended intake for fish and shellfish.

As a nutrient-dense protein source rich in Omega-3 fatty acids, Vitamin D, and Vitamin B12, seafood is a cornerstone of the federal government’s “Make Every Bite Count” initiative. Here is how the guidelines suggest incorporating more “blue foods” into your life.

1. A Lifespan Approach (Starting at 6 Months!)

For the first time, the guidelines provide specific advice for every life stage. A major highlight is the recommendation to introduce seafood to infants starting around 6 months.

• Babies & Toddlers: Introducing low-mercury fish early helps develop taste preferences and provides essential nutrients like iron and choline for brain development.
• Women (Pregnancy/Lactating): Consuming 8-12 ounces of low-mercury seafood per week is associated with improved cognitive development in children.

2. The “Two Times a Week” Rule

For most adults, the goal is to consume at least 8 to 10 ounces of seafood per week – roughly two to three servings. This shift is recommended as a way to replace protein sources higher in saturated fats (like processed meats) with heart-healthy unsaturated fats.

3. Smart Choices: Mercury and Safety

While the guidelines push for more seafood, they also emphasize choosing varieties lower in methylmercury.

• Best Choices: Salmon, anchovies, sardines, Pacific oysters, trout, and Atlantic mackerel are highlighted for being high in beneficial Omega-3s while remaining low in mercury.
• Preparation Matters: To maximize health benefits, the guidelines suggest baking, broiling, or grilling instead of deep-frying.

4. Seafood as a “Healthy Oil”

Unique to this edition, seafood isn’t just categorized as a protein; it is also recognized as a natural source of healthy oils. These polyunsaturated fats (DHA and EPA) are vital for heart health and reducing the risk of chronic diseases like Type 2 diabetes.

5. Quick and Affordable Swaps

Healthy eating doesn’t have to be expensive or time-consuming. The guidelines suggest simple swaps to help meet your weekly goals:

• Canned & Frozen: Canned tuna, salmon, or frozen fish fillets are budget-friendly, long-lasting, and just as nutritious as fresh options.
• Simple Subs: Swap a midday deli sandwich for a tuna salad wrap or a beef taco for a grilled fish taco.

The Bottom Line

Seafood is one of the most under-consumed food groups in the American diet. By making a conscious effort to include fish or shellfish just twice a week, you can significantly improve your intake of essential nutrients and support long-term heart and brain health.

For more tips and dietary guidelines, visit DietaryGuidelines.gov.