In fall, the season of high and low temperatures, is it possible to manage your diet while enjoying delicious food? It is possible in late fall, November. This is because fresh and nutritious seafood such as oysters, mackerel, saury, and flounder are in season.
Jeon Eun-bok, a dietary nutritionist at Global 365mc Daejeon Hospital, a medical institution specializing in liposuction, said, “Seafood is low in fat, high in protein, and rich in omega-3, which helps in healthy weight management,” adding, “Especially when it is fresh, its nutrition and taste are maximized, so it is best to eat it in season. “It’s important,” he emphasized.
◆Try ‘this seafood’ on your table in November
Among seasonal seafood in November, blue-backed fish that are good for grilling stand out the most. For example, mackerel has a low calorie burden at 183 kcal per 100g, and is rich in omega-3 fatty acids, which helps lower blood cholesterol and relieve inflammation. Additionally, it contains 18-19g of protein, which helps with weight management.
Some people say that they are worried that eating a lot of protein will lead to muscle gain such as thighs and forearms, but protein intake is especially important during dieting because it can help prevent muscle loss, increase satiety, and reduce carbohydrate intake, which can help with weight loss. As an adult, the recommended daily protein intake for women is about 50 to 55 g and for men, it is about 65 g.
It is recommended to consume a palm-sized amount of protein food with each meal. Blue-backed fish, which is in season in November, can help with protein intake during dieting.
Another blue-backed fish in season in November is saury. Former nutritionist said, “Saury contains about 20g of protein per 100g, and its low fat content makes it suitable for dieting.” At the end of November, you can dry saury and enjoy it as gwamegi. If you freeze and thaw the saury in the bitter cold wind, Gwamegi is created with a deep flavor and moisture is lost as the saury is dried, so most of the nutrients are concentrated in it, so it is easy to consume.
Oysters are also one of the seafood that you must eat in November. Oysters, called ‘milk of the sea’, are low in calories at 97 kcal per 100g and contain 7g of protein. In particular, oysters are rich in selenium, which helps with antioxidant activity, reduces inflammation, and helps with facial elasticity and fatigue recovery.
In addition, cockles contain about 81 kcal per 100g, and are rich in iron and amino acids, making them a particularly good food for recovering physical strength.
◆The connection between Omega-3 and diet
The reason why seasonal seafood is good for dieting is because it is low in fat and high in protein, has better prices and marketability than usual, and is rich in ‘healthy fats’. Dietitian Jeon explained, “Among the ingredients that are in season in November, mackerel contains a lot of omega-3, which helps with weight loss by suppressing inflammation and improving insulin resistance.”
Omega-3, known as a healthy fat, promotes fat burning by transmitting hormonal signals from fat cells and helps control appetite by increasing satiety. In addition, consuming omega-3 improves cognitive function by improving lipid levels, protecting blood vessels through anti-inflammatory and anti-platelet effects, and promoting neurodevelopment and synapse function.
Jeon Dietitian said, “Oysters, a representative low-fat, high-protein food, also contain omega-3,” adding, “In addition, the zinc contained in oysters is also known to help suppress appetite, but if you consume oysters as part of a diet, it is an unnecessary snack. “It is also effective in reducing intake,” he said.
◆November seasonal seafood diet recipe recommendation
Seafood can be easily cooked in a variety of ways, so you can maintain an enjoyable diet even while dieting. The following is a seasonal seafood diet recipe for November recommended by a former nutritionist.
If you want a warm soup when the cold wind blows, let’s make ‘bouillabaisse’, a Mediterranean-style fish soup using flounder, a low-fat white fish that is in season in late fall. Fry onions, garlic, celery, and carrots in olive oil, then add tomatoes, water, and herbs (thyme, bay leaves) and boil. Afterwards, it is completed by adding cod, mussels, and shrimp, which are in season in November, and cooking them. Finish it off by sprinkling parsley or saffron for a light and healthy meal.
Reporter Jeong Hee-won [email protected]
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