Maximize Your Grocery Budget with Salmon

(BPT) – During a time when grocery prices are at all-time highs, savvy shoppers are doing their best to get the highest quality and most nutritious food for their dollar. According to a 2022 Deloitte survey, 92% of consumers say that price is a top consideration when purchasing fresh food and 78% of consumers believe the right foods can preserve health and prevent disease. We asked registered dietitian Bianca Tamburello which foods are the best choices to maximize your grocery budget and health.

“Prioritize nutrient-dense foods, like salmon,” she says. “Most Americans do not eat the recommended two servings of seafood per week and may be missing out on key nutrients. Plus, seafood is not as costly as you think. On average, two 4-oz salmon filets are about $6.”

Tamburello shares three reasons salmon should be at the top of your budget-friendly grocery list.

1. Research shows that people who eat more salmon are healthier

Studies show that seafood’s superb nutrition profile helps protect health and ward off disease. Research suggests that people who eat more seafood, including salmon, have lower risk of heart disease, heart attacks, stroke, depression, and liver cancer. Moreover, several studies found seafood consumption to help slow age-related cognitive decline and prevent Alzheimer’s disease.

2. Salmon is a great source of hard-to-find omega-3 fats

Tamburello says, “Salmon ranks high on the list of most nutritious seafood and is a top choice to enjoy weekly because it’s packed with EPA and DHA, two of the most important types of powerful omega-3 fats.” Eating more omega-3 fats is linked to decreased inflammation, better heart health, and lower risk of certain cancers. It’s important to eat foods high in omega-3s, like salmon, because they’re essential, meaning our body cannot make omega-3s when stores are low.

She adds, “As a registered dietitian, I recommend Chilean salmon because it’s particularly high in omega-3 fats, low-mercury, and responsibly raised. Plus, omega-3 fats found in salmon support health throughout the lifespan including childhood, pregnancy, and healthy aging.”

3. Salmon offers up high-quality protein and vitamin B12

High-quality protein and important vitamin B12 give more reasons to eat salmon weekly. For example, a 3.5-oz (100 grams) cooked salmon filet packs a whopping 22 grams of protein, 117% daily value of vitamin B12 and 66% daily value of vitamin D. Other animal foods also offer up protein and B12 but lack the vitamin D found in salmon and some other seafood. Vitamin D plays an important role in absorbing phosphorus and calcium to support bone health and promotes a healthy immune system.

Seafood is easy to prepare for weeknight meals

Chilean salmon is easy to prepare and available both fresh and frozen year-round. To help balance your grocery budget, buy fresh on sale and freeze for future meals. Buying frozen is another delicious and convenient way to enjoy salmon. Individually wrapped filets take just 15 minutes to thaw and cook quickly for nutrition-packed meals in a pinch. Pair salmon with your favorite fresh or frozen vegetable and a complex carbohydrate like brown rice or sweet potatoes for a well-rounded meal.

For more information about salmon, nutrition, and delicious recipes visit