September kicks off the 9th month of the 12 Healthy Habits.  This month's challenge is to make seafood the centerpiece of two meals a week. Will this one be easy for you?  Or does fish make a rare appearance on your plate?

Fish is rich in omega-3 fats, which are good for our hearts and our brains.  Fish is also a lean protein option, with very little saturated fat.  That's why the 2010 Dietary Guidelines for Americans singled out seafood for the first-time ever, recommending two servings per week in place of beef pork or poultry. 

Eating more fish is a healthy habit for you and your family, so if you have kids, get them started on the fish-eating habit early.  You're helping to establish taste preferences that will benefit them for life. 

Registered dietitians Liz Weiss, MS, RD and Janice Bissex, MS, RD, are the Meal Makeover Moms and authors of No Whine With Dinner.  They'll be blogging about the 12HH so you'll hear more from Liz and Janice later.  They've got lots of great advice on how to create family-friendly fish meals.  

Here are their tips for getting kids interested in seafood: 

Dip it:

Serve shrimp with cocktail sauce and fish sticks with tartar sauce or ketchup so the kids can dip to their heart’s content.


Take a basic box of macaroni & cheese (we like Annie’s whole wheat), cook it up, and then mix in a can or pouch of flaked skinless, boneless pink salmon (or tuna) with some frozen, thawed peas.

Keep it Mild:

Introduce a mild flavored fish first (like cod or tilapia) and then get more daring with stronger tasting seafood such as salmon.

One kid-friendly fish recipe to try is our Fancy Fish Sticks, which are made with mild-tasting halibut. They put the boxed kind to shame.   

Be sure you check out our tips, personal profiles and delicious recipes to adopt this twice-a-week seafood habit.

Tell us how you're doing with this habit.  What changes have you made?  What are your tips for getting your family to go fishing more often?   If you're willing to take the September challenge, let me know.  We'd love to feature your story in the book!