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Facts on Fish and Seafood

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Facts on Fish and Seafood HALDIMAND-NORFOLK HEALTH UNIT HEALTHINFO COMMUNITY HEALTH TEAM Facts on Fish and Seafood Everyone over the age of two, including pregnant Why should women, should aim I eat fish and to eat at least 2 shellfish? servings of low Fish and shellfish mercury fish and are good sources of shellfish each protein, vitamin D and week. omega-3 fats. Eating fish and shellfish is important for: Choose OFTEN (low mercury fish) • heart health 2 servings a week for 4 servings a week for Unlimited servings a • children’s growth infants women and teenagers week for women aged 50+ and men • a healthy pregnancy and children “Light” canned tuna Basa Salmon, canned/fresh One Food Guide Cod Haddock Sole Serving = 75g Tilapia Arctic char Herring (2 ½ oz, 125 mL, ½ cup, or about Smelt Atlantic mackerel Pollock half of a 170-g can) Anchovies Sardines Shrimp Scallops Clams Mussels What about mercury in Oysters Squid fish? Some types of fish and shellfish contain Choose SOMETIMES (medium mercury fish) more mercury than others. Eating high 1-2 servings a month 2-4 servings a month 4 servings a week for amounts of mercury can be harmful, for infants for women and teen- women aged 50+ and especially for pregnant women, infants and children agers men and children. However, the benefits of Halibut Perch Rainbow trout eating fish far outweigh the risks. Lake whitefish Black Cod Grouper What about canned tuna? Mahi mahi Red snapper Crab Canned tuna contains lower levels of Catfish Skate Striped bass mercury than fresh and frozen tuna. Choose RARELY or AVOID (high mercury fish) Different types of canned tuna have Less than 1 serving a month for 1 serving a week for women aged different amounts of mercury. women, infants, children and teen- 50+ and men Canned light tuna (skipjack, yellowfin, agers tangol) has low levels of mercury and Shark Pickerel is safe for everyone to eat in unlimited Swordfish Barracua amounts. King mackerel Red snapper Canned white tuna (albacore) can Tilefish Marlin be higher in mercury. Infants, children Orange roughy Pike and women who are or may become Escolar Tuna steaks, fresh/frozen COMMUNITY HEALTH TEAM pregnant and/or are breastfeeding should limit the amount of white tuna they eat to: Canned White Tuna Babies less than 1 About 1/2 serving (40 grams, ¼ year cup) per week Children 1 to 4 1 serving (75 grams) per week years Children 5 to 11 2 servings (150 grams) per week years Women who 4 servings (300 grams) per week are pregnant or breastfeeding Adults and children No limit 12 years and older Pregnant women and young children should: • Make sure fish and seafood is well cooked. Avoid raw fish, such as sushi and sashimi, because it might have harmful bac- teria on it. • Avoid taking cod liver oil supplements. They might contain Use lower fat too much vitamin A. cooking methods • Make sure all bones are removed from fish when serv- like baking, ing to babies and young children. grilling, poaching or broiling. Avoid What about fish that I catch? eating deep fried or Some fish caught in lakes and rivers may not be safe to eat. battered fish. Check the “Guide to Eating Ontario Fish” by searching “Eating Ontario Fish” on www.Ontario.ca, or phone 1-800-820-2716 to get a free copy. http://www.york.ca/wps/wcm/connect/yorkpublic/da64aebe-f875-4d09- 8e9d-3832fc986454/Eating+Fish+Guidelines+Fact+Sheet+WOMENv3. Flavour fish using lemon, herbs like dill or spices like curry. pdf?MOD=AJPERES http://www.york.ca/wps/portal/yorkhome/health/yr/foodsafety/ Where Can I Find More Information? aguidetoeatingfish/!ut/p/a1/jY_LCsIwFES_xQ-Q3MbaxmWo2iS1VBBqzEY- CfQU0KbYK-vVW6MaFj9kNnJl7BykkkbL6ZmrdG2f16eVVcOQ05owlIDKf- Health Canada REAhowKHBFYLbwAOAwAfROFXXvxxAF_SKK2RanXfTI2tHJKVc0Wnq7K_ https://www.canada.ca/en/health-canada/services/food-nutrition/ I6nrqynK3pXD07auTNegPVLvvfGO-MBzEdLcy8DnsxHA2A-YF4EAlhHg63A7 food-safety/chemical-contaminants/environmental-contaminants/ XxLmQYJH4Muy9iwfGwaG08nkCXliTvg!/dl5/d5/L2dBISEvZ0FBIS9nQSEh/#.W- mercury/mercury-fish.html HyaO5OWUm Haldimand-Norfolk Health Unit https://www.toronto.ca/wp-content/uploads/2017/12/8d3f-tph-91f6-guide-eat-fish.pdf www.hnhu.org Unlock Food www.unlockfood.ca Speak with a Registered Dietitian for free by calling Telehealth at 1-866-797-0000. Updated January 2019 [email protected] • www.hnhss.ca Simcoe Caledonia P.O. Box 570, 12 Gilbertson Drive 282 Argyle Street South Simcoe, ON N3Y 4N5 Caledonia, ON N3W 1K7 519.426.6170 / 905.318.6623 905.318.6623.
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