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A Guide To Buying Is fish good for me? If you are pregnant or breastfeeding, or could Can I eat sport fish? Health Canada recommends eating at For Women, Children Yes. It is an excellent source of protein and become pregnant, you should avoid or rarely Sport fish are fish caught in local lakes least two Canada’s Food Guide Servings many other nutrients. Fish contains the eat fish that are high in . The fetus and rivers. Some of these fish may not be of fish each week that are high in omega- and Families 3 fats and low in mercury. See Eating omega-3 fats DHA and EPA. and infants exposed to high levels of mercury safe to eat. If you eat sport fish, check the Well with Canada’s Food Guide at may have problems with learning, walking Guide to Eating Ontario Sport Fish at www.healthcanada.gc.ca/foodguide. DHA helps the brain, eyes and nerves of the and talking. www.ene.gov.on.ca/envision/guide/index.htm fetus and child develop. Pregnant or or phone 1-800-820-2716 to get a free copy. breastfeeding women, or women who could Can I safely eat fish? become pregnant, should eat fish to get DHA. If you are pregnant or breastfeeding, or could What about the environmental impact EPA is an omega-3 fat that helps prevent heart become pregnant, you can still enjoy the of eating fish? disease. benefits of eating fish if you choose carefully Toronto Public Health supports food and eat a variety of fish. You can also give production that is sustainable. Poor fisheries Are there risks to eating fish? fish to your children as long as you avoid or management can result in damage, Yes. Fish may contain mercury. rarely feed them fish high in mercury. Use this threats to other aquatic life and overfishing. Large fish that live a long time and eat other guide to help choose fish for you and your For more information on making the best fish contain the most mercury, which builds family. environmental fish choices refer to up in the tissue of the fish. When we eat these www..org. fish, the mercury builds up in our bodies.

PH0712JM0284 Safe to Eat Every Day (Very Low Mercury) Safe to Eat Sometimes (Medium Mercury) Avoid or Eat Rarely (High Mercury) Symbols Basa ♥ (Chum, Coho, Black Pomfret Redfish Barracuda Pink, Wild Pacific) = A serving size may not be the same size as the Catfish Sablefish (Black ) Buffalo Kamaboko (Fish Cake, portion you eat in a meal. One Canada’s Food Skate ♥ (Snake ) Processed White Fish) Silver Pomfret Guide Serving is 75 grams or 2.5 ounces ♥ Salmon, Canned Jackfish Snapper (Various ) Marlin Milkfish or about half a cup. ♥ Kingfish (King ♥ (Lake, Various Pickerel (Pike, , , Yellow Pickerel, ) Safe to Eat Often (Low Mercury) Mackerel, Spanish Species) Tilefish Mackerel) steak (Skipjack, Tuna steak (Various Species, Bigeye) = High omega-3 fats (Good for your heart) Lake Whitefish Southern Yellowfin) ♥ (Fresh/Frozen) (Blue) Shiner Porgie Smelt (Atlantic, Lake) Mahi Mahi Tuna, Canned White ♥ Arctic Char = Fish that may be caught or farmed in a way that (Dover, Petrale) (Dolphin Fish) () ♥ Atlantic Mackerel ♥ Salmon (Chinook, Sockeye, is harmful to the environment Steelhead) Whiting Clams (www.seachoice.org) Grass ♥ ♥Trout (Rainbow) ♥ Tuna, Canned Light Eco Unfriendly Eco Unfriendly Atlantic Halibut Sea Bass = Not high in mercury but high in PCBs Eco Unfriendly Bluefin Tuna Steak Red Snapper Swordfish ♥ Salmon (Atlantic, Farmed) / Family Member Very Low Mercury Fish Low Mercury Fish Medium Mercury Fish High Mercury Fish

Children 1 serving* a day 2 servings* a week 1-2 servings* a month Less than 1 serving* a month

Women who are pregnant, could become pregnant, or are breastfeeding, teenage girls 2 servings* a day 4 servings* a week 2-4 servings* a month Less than 1 serving* a month

Men, teenage boys and women 50+ Unlimited servings* Unlimited servings* 4 servings* a week No more than 1 serving* a week