When your child comes home from school and talks to you about the “Food Pyramid”, you are hearing about some very new theories. The USDA gives us an overview of the food groups from which we should be deriving our nutrition. But, some very good research has shown that several groups have food components that, although they share a category, they each may have very specific nutritients that they do not share with the other foods.

One food item that sometimes gets hidden behind the meat or protein segment of the Food Pyramid is fish. We now know that fish was not added to the meat segment of the pyramid as an alternative to meat or poultry, but rather fish plays a very important part of a well-rounded, nutritionally balanced diet.

So isn’t all protein alike? If I eat a steak or a chicken breast I’m getting my protein, so why should I add fish to my diet? Does fish offer something other than what I’m getting from the other protein sources? What if I don’t eat fish… what will I be missing?

Here’s where we get into trouble with our diet. If we are eating only meat and poultry as our source of protein, we are missing out on those very important “good fats” that are essential for heart health. A diet of meat and poultry alone will not provide the necessary heart-healthy fatty acids that you need.

These “good fats” are monounsaturated fatty acids, or MUFAs, and polyunsaturated fatty acids, or PUFAs. They are not created in your body by ingesting other fats, but must come from a source which contains these particular fatty acids, a source like fish. Another heart-healthy good fat that you’ve probably heard of is the “omega 3 fatty acids”. Studies show that this fatty acid reduces the risk of cardiovascular disease. Salmon, trout, and herring are good sources for this healthy fat.

Introducing your family to fish may be a challenge, but not one that you can’t meet. If you live in a part of the world where fish is plentiful, you can choose between a vast array of fish. Most grocery stores will carry some variety of frozen fish, so even if you are unable to get fresh fish, you can watch your store’s sales and buy up packets of fish as it becomes available. Fill your freezer and then start looking at recipes.

You can start as simply as making some Pan Fried Fish, or going all out with a more complete Oven Fish Dinner. One of my favorites is a classic Fish Chowder. Don’t forget the very versatile tuna. Making a Quick and Easy Tuna Casserole may be a good first try, but I’d move on to something more interesting like Tuna Cheese Puffs just to keep the family from getting tired of the same kinds of dishes. Don’t forget to give Salmon Patties a try, too, as they are a real treat and may even become your family’s Sunday dinner favorite.

If you start serving fish once or twice a week, you may notice that your family is starting to enjoy the change from the same meat and chicken every night. Once you see which dishes appeal to your family, you’ll want to start jotting down the recipes. Before you know it, you’ll have your very own collection of fish recipes that your family adores!

Oven baked tuna casseroles should be a mainstay in every family. The importance of including fish in our diets has been well documented. Dishes like a Tuna and Cheese Strata or a beautiful and delicious Tuna Layer Pie are the perfect go-to tuna meals for any family.

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