eat It’s good for you! What pregnant and breastfeeding women and parents of young children need to know.

Fish are nutritious and most are very How can you safely safe to eat. eat fish? • Fish have protein and healthy fats, called omega-3s, which are not • Eat a variety of fish that are lower found in other meats. in mercury. • Omega-3s are good for your heart • Eat the amounts of fish shown on and brain. the other side of this pamphlet. • The nutrients in fish are especially • Eat only the flesh or meat of important as your baby develops the fish. Throw away the bones, during pregnancy, throughout head, guts, fat, and skin. breastfeeding, and as your young • Avoid shark, swordfish, tilefish, or child grows. king mackerel. They are highest in • Some fish may contain a chemical mercury. called mercury. Too much mercury • Avoid raw and undercooked in your diet can be harmful. It’s fish and shellfish. best to eat fish that are lower in mercury.

For more information about mercury in your fish, visit the Environmental Protection Agency — Fish Advisory at www.epa.gov/choose-fish-and-shellfish-wisely. choose safe

Follow these tips to enjoy the health benefits of eating fish low in mercury and high in omega-3s.

1. Safe to Eat 2. Do Not Eat Eat fish from the list below 2 to 3 These fish are high in mercury. times a week. Choose fish from stores • Shark • King Mackerel or restaurants. • Swordfish • Tilefish • For women, eat about 8 to 12 ounces a week total. • For young children, eat about 3 to 3. Fish Caught 5 ounces a week total. Always check local advisories about Enjoy the following fish, which are the safety of fish caught in California lower in mercury. Fish in bold are rich coastal waters and fresh water lakes, in omega-3s. rivers and reservoirs by yourself, family or friends. • Catfish • Cod (often used in fish sticks) It’s OK to eat: • Chunk Light Tuna (canned) • 2 servings a week of Rainbow • Mackerel (not King Mackerel) Trout, or • Pollock • 1 serving a week of Bluegill or • Salmon other Sunfish, Bullhead, Catfish, or • Sardines Brown Trout under 16 inches • Shrimp • Squid Do not eat: • Tilapia • Bass, Brown Trout over 16 inches, • Trout or Carp Albacore (“white”) Tuna has more For local fishing information, contact: mercury than chunk light tuna. Limit Local Public Health Department, or albacore tuna to 6 ounces or less California Environmental a week. Protection Agency, Office of Environmental Health Hazard WIC foods include canned: chunk Assessment at: (916) 327-7319 or light tuna, mackerel, pink salmon (510) 622-3170 and sardines. www.oehha.ca.gov/fish

California Department of Public Health, California WIC Program This institution is an equal opportunity provider. 1-800-852-5770 #920087 Rev 09/16