A Guide to Eating Fish for Women, Children and FamiliesIs fish good for me? PDF Version (colour) PDF Version (black and white) Is fish good for me?Yes. It is an excellent source of protein and many other nutrients. Fish contains the omega-3 fats DHA and EPA. DHA helps the brain, eyes and nerves of the foetus and child develop. Pregnant or breastfeeding women or women who could become pregnant, should eat fish to get DHA. EPA is an omega-3 fat that helps prevent heart disease. Are there risks to eating fish?Yes. Fish may contain mercury. Large fish that live a long time and eat other fish contain the most mercury, which builds up in the tissue of the fish. When we eat these fish, the mercury builds up in our bodies. If you are pregnant, breastfeeding, or could become pregnant, you should avoid or rarely eat fish that are high in mercury. Foetuses and infants exposed to high levels of mercury may have problems with learning, walking and talking. Can I safely eat fish?If you are pregnant or breastfeeding or could become pregnant, you can still enjoy the benefits of eating fish if you choose carefully and eat a variety of fish. You can also give fish to your children as long as you avoid or rarely feed them fish high in mercury. Use this guide to help choose fish for you and your family. What about canned tuna?There are different types of canned tuna. Read the label and choose "light" tuna because it is low in mercury. Choose "white" or Albacore tuna less often. What about salmon?Salmon provides a lot of omega-3 fats and is low in mercury. However, there are some concerns about farmed salmon, including:
Wild salmon is lower in PCBs and has fewer ecological concerns than farmed salmon. Most canned salmon is wild. To lower the amount of pollutants in salmon, remove the fat and skin before cooking. Grill, broil or barbecue your fish so that the extra fat can drip off. What about raw fish?Health Canada recommends that pregnant women avoid eating raw fish and raw shellfish. They may carry bacteria that can cause serious illness. I am pregnant and I don't eat fish. Should I take an omega-3 fish oil supplement?It is not known how much you would need to take to help your foetus develop. If you choose to take supplements, read the label carefully. Look for those that say they have been tested for contaminants. You may also look for omega-3 that are made from marine plant sources. Fish liver oil contains high levels of Vitamin A which could cause birth defects. Can I eat sport fish?Sport fish are fish caught in local lakes and rivers. Some of these fish may be safe to eat. If you eat sport fish, check the online Guide to Eating Ontario Sport Fish or phone 1-800-820-2716 to get a free copy. What about the environmental impact of eating fish?Poor fisheries management can result in habitat damage, threats to other aquatic life and overfishing. For more information on making the best environmental fish choices refer to www.seachoice.org Health Canada recommends eating at least two Canada's Food Guide Servings of fish each week that are high in omega-3 fats and low in mercury. See Eating Well with Canada's Food Guide at www.healthcanada.gc.ca/foodguide Eat a Variety of Fish* = A serving size may not be the same size as the portion you eat in a meal. One Canada's Food Guide Serving is 75 grams or 2.5 ounces or about half a cup. High omega-3 fats fish is good for your heart. Safe to Eat Every Day (Very Low Mercury)
Safe to Eat Often (Low Mercury)
Safe to Eat Sometimes (Medium Mercury)
Avoid or Eat Rarely (High Mercury)
** = Not high in mercury but high in PCBs |
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