Your Fish Card 3-13
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Which fish & how much For pregnant women, women who may become pregnant, nursing moms & children age 2–6 years. Why Eat Fish? A pregnant or nursing woman who eats fish high in omega-3 fatty acids will pass these nutrients to their babies and support healthy brain and eye development. How Much Fish is OK? Health experts recommend that women eat 8–12 ounces each week Don’t Eat Raw Fish If you’re and children (ages 2–6 years) eat 2 pregnant, avoid eating raw oysters, ounces each week. Three ounces of raw fish (sushi) or refrigerated fish is about the size of a deck of smoked fish. Don’t feed raw fish to cards. infants or children. Before Eating Fish Caught Learn More Visit www.doh.state. Locally Check with your state’s fl.us/floridafishadvice/ and health department for a fish www.fish4health.net for more consumption advisory for locally information. cut along dotted line caught fish and avoid eating highly Adapted from C.R. Santerre, PhD, Foods and Nutrition, contaminated fish. Purdue University, [email protected] Best Choices Lowest Mercury Lowest in Mercury & 12 ounces per week Highest in Healthy Fats Eating as little as 6 ounces each week of Catfish—farm raised Rainbow Trout—farm these fish provides the recommended Clams raised amount of healthy omega-3 fatty acids. Cod Salmon—wild or farm Anchovies raised) Crab Sardine Herring Flatfish—Flounder, Scallop Plaice, Sole Mackerel— Shrimp Atlantic, Jack, Chub Haddock Herring Squid Rainbow Trout— Tilapia farm raised Mackerel—Atlantic, Jack, Chub Tuna—canned Skipjack Salmon— Mullet or Light wild or farm raised Whitefish Oysters—cooked Sardines Pollock Shad— American Whitefish Moderate Mercury High Mercury/PCB 4 ounces per week Do Not Eat (PCB: polychlorinated biphenyls are higher in these species) Bass—Saltwater, Black Sablefish Bass—Striped* Shark Buffalo Fish Sea Trout—Weakfish Bluefish* Spanish Mackerel— Carp Snapper Chilean Sea Bass Gulf of Mexico Grouper Spanish Mackerel— Golden Snapper Swordfish South Atlantic Tilefish— Amberjack, Halibut Jack— Gulf of Mexico Tilefish—Atlantic Crevalle Lobster—Northern, Tuna— Maine, Atlantic canned Tuna— King Mackerel all fresh or frozen Albacore, Yellowfin or Mahi Mahi— White Marlin Walleye— Dolphin-fish White Croaker— Orange Roughy Great Lakes Perch—freshwater Pacific Sea Lamprey Pompano—Florida Excessive mercury can pass through the placenta or breast milk and harm your baby. Do not eat fish from the high mercury category. If you eat 4 ounces from the moderate category, don’t eat any more fish from this category until the next week..