Are you confused about eating fish? Do you ever ask yourself "is the fish I am eating safe?", "where is my fish coming from?" and "am I hurting the survival of the ocean wildlife by eating this fish?".  I am here to give you the quick and easy guidelines for eating fish the healthy way.

A healthy person should choose fish at least twice a week to ensure they are getting an adequate omega 3 intake.  Also, fish is high in protein, low in saturated fat and healthy for your heart making it a great food choice.  Additional guidelines have been made for pregnancy.


PREGNANCY GUIDELINES based on FDA

Pregnant women, women who may become pregnant, breastfeeding and young children should avoid fish that are high in mercury, and can eat up to 12 ounces (2 - 3 average meals) per week of a variety of fish and shellfish that are low in mercury (preferably high in omega 3). The FDA states that Albacore ("chunk white or solid white") canned tuna has more mercury than canned light tuna, so pregnant women, women who may become pregnant, breastfeeding and young children can eat up to 6 ounces (one average meal) of albacore tuna per week.  Same guidelines should be followed for young children in smaller portions.

FISH HIGH IN MERCURY*

Albacore tuna (canned white tuna)
Shark
Swordfish
Marlin
Grouper
Tilefish
Orange roughy
King Mackerel

FISH LOW IN MERCURY*

Tuna (canned light)
Cod
Catfish
Haddock
Halibut
Sole
Scallops
Squid
Snapper
Perch
Bass
Tilapia
Anchovies