WELLNESS CONNECTION · Nutrition

Fish and Its Safety

By Paulette Lambert, R.D., CDE, Director of Nutrition

February 16, 2010 - 3:10PM

Health experts agree that a diet high in fish is beneficial to overall health, in particular, the prevention of cardiovascular disease. There is some concern, however, about fish consumption and safety risks. At this time, the consensus is that the benefits outweigh the risks.

At California Health & Longevity Institute, we have devised the following guidelines to improve your health and ensure your safety (based on the latest studies and recommendations).

Fish Consumption Guidelines
Enjoy a variety of fish 3-4 times per week*.

Men: Enjoy 4-6 ounces of fish per meal.
Women: Enjoy 3-4 ounces of fish per meal.

*Women who are pregnant, planning to become pregnant, or breastfeeding OR children under 12 years of age:
Eat up to 12 ounces (3 average meals) a week of a variety of fish that are lower in mercury such as shrimp, canned light tuna, farm-raised salmon, Pollock and catfish. (Albacore �white� tuna has more mercury than canned light tuna. You may eat up to 6 ounces of albacore tuna per week.)

Recommended Varieties of Fish (Eco-Friendly and Sustainable):
Sardines, Anchovies, Clams (farmed), Crab, Halibut, Lobster, Atlantic Mackerel, Mahi Mahi, Mussels, Oysters (farmed), Pollock, Tilapia, Shrimp, Scallops, Salmon (fresh, frozen, canned)

Fish Selection Guidelines:
Wild fish is safer than farmed, domestic fish is safer than imported. When buying farmed raised fish, choose varieties from the U.S., Canada or Chile, which all have more stringent safety guidelines.

Fish To Avoid:
Shark, tilefish, swordfish and king mackerel. Also avoid fresh tuna, marlin, grouper, orange roughy, Chilean sea bass and Spanish mackerel.

Sources: Environmental Defense Fund, Monterey Bay Aquarium, U.S. Environmental Protection Agency.

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