{"id":24551,"date":"2021-06-07T19:10:18","date_gmt":"2021-06-07T19:10:18","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24551"},"modified":"2022-04-07T19:15:09","modified_gmt":"2022-04-07T19:15:09","slug":"sustainable-seafood-guide","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/sustainable-seafood-guide\/","title":{"rendered":"How to Buy Sustainable Seafood with 5 Simple Tips"},"content":{"rendered":"<em><a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_blank\" rel=\"noopener noreferrer\">Chelsey Amer, MS, RDN, CDN<\/a>, pens a sustainable seafood guide that looks after your own health, as well as that of our oceans and marine wildlife at large.<\/em>\n\nThere are no two ways about it: Fish is one of the most nutrient-dense <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a> sources available.\n\nWhile fish and shellfish pack a protein punch, many varieties also contain essential <a href=\"https:\/\/www.humnutrition.com\/blog\/omega-fatty-acids\/\" target=\"_blank\" rel=\"noopener noreferrer\">omega-3 fatty acids<\/a>, vitamins, and minerals. However, modern fishing practices don\u2019t always make it the most sustainable protein option.\n\nMany fish are in danger of overfishing, which is the practice of catching too many fish and destroying natural ocean habitats in the process. You can simultaneously help <a href=\"https:\/\/www.humnutrition.com\/blog\/ocean-bound-plastics\/\" target=\"_blank\" rel=\"noopener noreferrer\">protect our oceans<\/a> and improve your health by making responsible decisions about the type of fish you buy and where you buy it.\n\n<img data-dominant-color=\"877274\" data-has-transparency=\"false\" style=\"--dominant-color: #877274;\" decoding=\"async\" class=\"aligncenter wp-image-24759 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Sustainable-Seafood-Guide-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"3 poke rice bowls featuring fresh, sustainable seafood options\" width=\"770\" height=\"578\">\n<h2>A 5-Step Sustainable Seafood Guide<\/h2>\nHere are five tips on how to buy sustainable seafood to boost your own health while protecting that of marine wildlife.\n<h3>1. Talk to the fishmonger behind the counter<\/h3>\nYour fishmonger behind the counter is there to help you, so utilize this amazing resource! Oftentimes, they&#8217;ll know the most sustainable (and freshest) options available for purchase.\n\nPlus, it\u2019s important to read the signs carefully. A lot of \u201cfresh\u201d fish are actually previously frozen, meaning you can\u2019t refreeze them. You also must eat them quickly to <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-eat-more-sustainably\/\" target=\"_blank\" rel=\"noopener noreferrer\">prevent food waste<\/a>.\n\nUnsure of what to ask? Consider some of these questions:\n<ul>\n \t<li><span style=\"font-size: 1rem;\">Do you have sustainable seafood options?<\/span><\/li>\n \t<li>What are the most sustainable fish options available today?<\/li>\n \t<li>When was the fish caught?<\/li>\n \t<li>How far did the fish travel to get here?<\/li>\n \t<li>Was this fish previously frozen?<\/li>\n<\/ul>\n<h3>2. Look for credible stamps of approval<\/h3>\nThese days, there are many organizations responsible for tracking sustainable seafood and vetting fisheries.\n\nThree popular organizations that prioritize seafood sustainability include:\n<ol>\n \t<li><a href=\"https:\/\/www.asc-aqua.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Aquaculture Stewardship Council<\/a><\/li>\n \t<li><a href=\"https:\/\/www.msc.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Marine Stewardship Council<\/a><\/li>\n \t<li><a href=\"https:\/\/www.bapcertification.org\/\" target=\"_blank\" rel=\"noopener noreferrer\">Best Aquaculture Practices<\/a><\/li>\n<\/ol>\nEach organization has a label that sustainable fisheries can apply for to conveniently show consumers that their fish is a more sustainable choice.\n\nWhen buying frozen seafood, it\u2019s especially important to look for at least one of these stamps of approval to ensure you\u2019re choosing a sustainable option.\n<h3>3. Consult the Monterey Bay Aquarium Seafood Watch<\/h3>\nOne of the best resources you can consult to ensure you\u2019re buying sustainable seafood is the Monterey Bay Aquarium Seafood Watch.\n\nThis organization categorizes fish into three groups:\n\n<span style=\"font-size: 1rem;\">1. <strong>\u201cBest Choices\u201d<\/strong> have the green light for you to buy and enjoy. Best Choices include fish like farmed Arctic char, scallops, and barramundi from the US.<\/span>\n\n2. <strong>\u201cGood Alternatives\u201d<\/strong> essentially means \u201cyou can buy this, but beware that the farming and fishing practices may not be the most sustainable.&#8221; Good Alternatives include most types of cod from the Atlantic and Pacific, wild clams, and domestic swordfish.\n\n3. <strong>\u201cAvoid\u201d<\/strong> fish have a red light. Experts recommend that you say no to buying these seafood species, including orange roughy, foreign cod, shark, and wild Atlantic halibut.\n\nIt\u2019s important to note that different species can have different ratings based on their location, wild-caught versus farm-raised status, and more.\n\nThe Monterey Bay Aquarium currently offers <a href=\"https:\/\/www.seafoodwatch.org\/recommendations\/download-consumer-guides\" target=\"_blank\" rel=\"noopener noreferrer\">free guides for different geographic areas<\/a> in the country, as well as a convenient sushi guide.\n\n<img data-dominant-color=\"aa9e9b\" data-has-transparency=\"false\" style=\"--dominant-color: #aa9e9b;\" decoding=\"async\" class=\"aligncenter wp-image-24760 size-full not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/How-to-Shop-for-Sustainable-Seafood-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Couple at fishmonger buying fresh fish\" width=\"770\" height=\"499\">\n<h3>4. When in Doubt, Choose domestic Seafood<\/h3>\nAs opposed to foreign importers, domestic fisheries are tightly regulated. As a result, they\u2019re often a more sustainable seafood option in contrast to foreign fish.\n\nIf you don\u2019t see any credible stamps of approval or can\u2019t speak to your fishmonger, opting for domestic seafood is typically a smart option.\n<h3>5. Diversify your seafood choices<\/h3>\nExperts say that most people buy the same types of seafood on repeat.\n\nThe most popular types of seafood include the likes of:\n<ul>\n \t<li>salmon<\/li>\n \t<li>shrimp<\/li>\n \t<li>canned tuna<\/li>\n \t<li>tilapia<\/li>\n<\/ul>\nI know these are the frequent fish in our home, too. However, as a result of their popularity, they&#8217;re at risk of overfishing.\n\nContrary to what the media would have you believe, \u201cwild\u201d is not always the superior option when it comes to buying sustainable seafood. Wild-caught fish signifies that fish come from the open ocean. However, they&#8217;re at risk for overfishing and exposure to high levels of ocean pollutants.\n\nConversely, farm-raised fish come from a more controlled environment. As we discussed above, there are many responsible fisheries that now employ sustainable aquaculture practices.\n\nMoreover, you may want to focus on supporting local fisheries and buying local seafood. If you regularly eat fish, community-supported fisheries are a great place to start.\n\nLike community-supported agriculture, community-supported fisheries ensure that you know:\n<ul>\n \t<li>where your fish comes from<\/li>\n \t<li>who caught it<\/li>\n \t<li>which methods are used<\/li>\n<\/ul>\n<img data-dominant-color=\"777773\" data-has-transparency=\"false\" style=\"--dominant-color: #777773;\" decoding=\"async\" class=\"size-full wp-image-24761 aligncenter not-transparent\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/06\/Guide-to-Sustainable-Seafood-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man grilling fish over a campfire\" width=\"770\" height=\"514\">\n<h2>5 Types of Fish to Avoid<\/h2>\nNow that you know how to buy sustainable seafood, you may also want to consider species of fish to avoid due to:\n<ul>\n \t<li>overfishing<\/li>\n \t<li>sustainability concerns<\/li>\n \t<li>heavy metal toxicity<\/li>\n<\/ul>\nOn account of these concerns, they&#8217;re all on Monterey Bay Aquarium\u2019s \u201cAvoid\u201d list.\n\n1. <b>Sharks <\/b><span style=\"font-size: 1rem;\">are one of the larger fish in the sea. Bigger fish, like sharks, eat smaller fish, leading to an accumulation of heavy metals. (Note: It&#8217;s especially important to avoid fish with high levels of mercury and other heavy metals <a href=\"https:\/\/www.humnutrition.com\/blog\/pregnancy-tips\/\" target=\"_blank\" rel=\"noopener noreferrer\">when pregnant<\/a> and\/or <a href=\"https:\/\/www.humnutrition.com\/blog\/best-foods-for-breastfeeding\/\">breastfeeding<\/a>.)<\/span>\n\n2.<b> Imported catfish <\/b>are known to be raised in poor farming conditions. In fact, the US and Europe have turned away thousands of pounds of catfish due to drug contamination, which can contribute to antibiotic resistance.\n\n3. <b>Eel (aka unagi) <\/b>is often overfished due to its rising popularity in sushi restaurants. Moreover, it often contains chemical contaminants.\n\n4. <b>Swordfish<\/b> is also known to be high in mercury, which is why it\u2019s especially important to avoid when pregnant and\/or breastfeeding.\n\n5. <b>Unknown local caught fish<\/b> is often gifted by friends or family, making for a lovely gesture. However, it&#8217;s not always the safest. Local-caught fish may contain high levels of heavy metals or other potential contaminants. It may also turn out to be an overfished species.\n<h2>Final Thoughts<\/h2>\nNow that you know how to look out for and buy sustainable seafood, you also want to be mindful of the most nutritious options.\n\nWhen shopping for sustainable fish with the most nutrient bang for your buck, I recommend opting for smaller fish that are high in omega-3 fatty acids. Most Americans don\u2019t eat enough of these essential fatty acids, so try to include more oysters, herring, sardines, and anchovies into your diet.\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/4\/omg-omega-the-great\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/cdn.humnutrition.com\/assets\/ddec67f0-7edf-11f0-aee9-3579adb4c50c.png\" width=\"100\" height=\"100\" class=\"object-cover transition-opacity group-hover:opacity-80 !mb-0\" alt=\"OMG! Omega the Great\">\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"grow pr-4\">\n\t\t\t\t\t<div class=\"mb-2 flex flex-col sm:flex-row sm:items-center divide-x-0 sm:divide-x divide-light text-sm\">\n\t\t\t\t\t\t<div class=\"pt-1 pr-2 flex\">\n\t\t\t\t\t\t\t<div class=\"flex mr-1\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m11.532 4.697 4.353.663c.36.053.664.316.828.64.066.397 0 .791-.288 1.06l-3.157 3.193.745 4.581a1.01 1.01 0 0 1-.39.978c-.3.188-.698.25-1.022.072l-3.888-2.14-3.889 2.14c-.327.178-.724.116-1.024-.072a1.008 1.008 0 0 1-.388-.978l.745-4.581L1 7.06C.713 6.79.646 6.397.713 6c.162-.324.464-.587.827-.64l4.35-.663L7.842.563c.16-.344.5-.563.87-.563.372 0 .711.219.872.563z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<svg class=\"mr-1\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"17\" height=\"16\"><path d=\"m8.713 3 1.54 3.61 3.46.58L11.207 10l.588 4-3.082-1.878zm4.555 7.253 3.157-3.193c.288-.269.354-.663.288-1.06-.164-.324-.467-.587-.828-.64l-4.353-.663L9.584.562A.965.965 0 0 0 8.713 0a.965.965 0 0 0-.871.562L5.89 4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.7\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t434 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">OMG! Omega the Great<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tsupports even skin tone and heart + brain health\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$33<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Chelsey Amer, MS, RDN, CDN, pens a sustainable seafood guide that looks after your own health, as well as that of our oceans and marine wildlife at large. There are no two ways about it: Fish is one of the most nutrient-dense protein sources available. While fish and shellfish pack a protein punch, many varieties [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":24758,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[819,823],"tags":[7492,864,628,312],"coauthors":[21971],"class_list":["post-24551","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-healthy-eating","tag-fish","tag-omega-3s","tag-protein","tag-sustainability"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Buy Sustainable Seafood with 5 Simple Tips | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Fish is among the healthiest food choices available. 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