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A Local Guide to Eating Fish Safely

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A Local Guide to Eating Fish Safely Group A Fish is a healthy, high-protein, Eat up to once a week Akule from this group low-fat food that can be a part of Awa (milkfish) a balanced diet for you and your Aku (skipjack tuna) family. However, some fish have Cod (butterfish) levels of mercury that may be Yellowfin tuna ‘Ōpelu (mackerel) harmful to the developing brain. Canned albacore (white) tuna Moi Canned light tuna* If you eat fish once a week or Mullet *OK to eat up to 2-3 times per week more, you may need to change: Pollock Channel catfish the kinds of fish you eat Salmon Grouper Fish small enough to fit in a Halibut how often you eat certain frying pan whole Mahimahi (dolphin fish) fish Nairagi (striped marlin) Ika (squid or calamari) and If you are pregnant or could tako (octopus) Red devil become pregnant, breastfeeding, Scallops and shrimp Tucunare (peacock bass) or have young children, follow these guidelines when eating fish: Group B ~ For Other Fish ~ Eat up to once every two weeks Serving size matters. A from this group typical serving of fish is 3 ounces for a child and any type or form of (including raw, 6 ounces for an adult. If Ahi (fresh bigeye/tombo) cooked, dried, smoked, or jerky): your serving sizes are Ono (wahoo) smaller, you can eat fish Kajiki (Pacific blue marlin) more often. Opah (moonfish) Shark 3 ounces of fish is about Mercury builds up in the body. If the size and thickness of you eat fish from Group B, wait Swordfish (shutome) a deck of playing cards. two weeks before eating any more fish from Group A or B. 1. What is mercury? Mercury is a metal that can come from “Should I stop eating fish?” natural and man-made sources. It is found No! You should eat 2 – 3 servings in rocks, soil, and water. a week as part of a healthy diet. 2. Why is mercury in fish harmful? Don’t stop eating fish! Mercury can be very harmful to the brain and even small amounts can 5. What if I have already been eating damage a brain that is just starting to more than advised? form or grow. That’s why young Mercury leaves the body slowly. If you have children as well as unborn and breast- eaten more than you should, do not eat any fed babies are at the most risk. of the fish that should be limited for a few Too much mercury may affect a child’s months. behavior and lead to learning problems later in life. 6. Is there more I can find out about mercury in our fish? No one knows what the “safe” level of mercury is. However, the advice in this fact sheet is designed with a safety factor to For more information: protect against harm. https://www.epa.gov/fish-tech/2017-epa-fda- advice-about-eating-fish-and-shellfish 3. How do fish get high levels of mercury? or call the Fish take in mercury from water as it Hawai‘i Department of Health (808) 586-4249 passes over their gills. As reef animals and small fish absorb this harmful substance it stays inside their bodies. As bigger fish eat small fish, the mercury levels increase. Those at “the top of the food chain” are the ones with the high levels. David Ige, Governor 4. Can cooking fish get rid of the Bruce S. Anderson Ph.D, Director of Health mercury? No, there is no method of cooking or cleaning fish that will reduce the amount of mercury. Pregnant women should enjoy This institution is an equal opportunity provider. cooked fish and not eat raw fish as raw fish 4/2019 may have bacteria that can harm your baby. .
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