Map 1: Categories of land, waterways and hydroelectric development in the James Bay region 2 Fish and health Main nutriments found in fish Fish is good for you. It has plenty of vitamin D and selenium. Proteins: Proteins are the building blocks of the human We need these nutrients to stay healthy. Fish is high in ome- body. They build and repair fl esh and muscles, and help our ga-3 fats and generally low in saturated fats. So fi sh fi ts with bodies to work properly. They also help us to fi ght off infec- Health Canada’s advice to eat low-fat protein. Also, research tions. shows that fi sh may help prevent chronic illnesses like heart disease. It is healthy to eat fi sh at least twice a week, as part Vitamin D: Vitamin D helps us absorb calcium, so our bones of a good diet. and teeth can stay strong. It keeps our muscles and nerves healthy. Research suggests that it can help prevent some Enjoy the benefi ts of eating fi sh! To help you get started, this chronic diseases like heart disease and stroke, diabetes, guide contains a few healthy recipes for cooking fi sh. cancer, multiple sclerosis and infl ammatory bowel disease (serious digestive problems). Selenium: Selenium is an “antioxidant”. This means it fi ghts off reactive chemicals that can damage our body. It may play Did you know ? a role in preventing heart disease and cancer. It may also reduce the harmful eff ects of mercury. Fish is good for your heart! Studies show Omega-3 fats: Omega-3 fats are protective fats that we that if you eat sh at least twice a week, need to eat to stay healthy. They are mainly found in fi sh. you lower your risk of dying from heart disease by 25-30%. Eating heads, bones and eyes of sh gives you more nutrients like calcium and vitamin A. 3 Fish are an excellent source of healthy fats Fish are generally low in saturated fats The omega-3 fats found in fi sh are great for the heart. Also, Compared to animal sources of protein, like beef, pork, or babies in the womb need these fats for the good develop- processed meats, fi sh has generally less total fat and less ment of their brain, nerves, and eyesight. saturated fat. Some of these fats increase the risk of heart disease. Omega-3 fat content in different foods Saturated fat content in different foods Fish Lake trout Fish Walleye Lake trout Lake whitesh Speckled trout Walleye Speckled trout Lake whitesh Northern pike Northern pike Waterfowl Waterfowl Black scoter Black scoter Black duck Canada goose Canada goose Willow ptarmigan Willow ptarmigan Black duck Game Game Caribou Moose Moose Not available Caribou Store-bought food Store-bought food Chicken (meat and skin) Medium ground beef Chicken (meat only) Chicken (meat and skin) Medium ground beef Chicken (meat only) 0.0 0.2 0.4 0.6 0.8 1.0 1.2 0 2 4 6 8 14 16 18 Omega-3 fats (in g for 230 g or 8 oz of raw food) Saturated fat (in g for 230 g or 8 oz of raw food) The chart above shows how much omega-3 is found in fi sh The chart above shows how little saturated fat is found in fi sh compared to other foods. compared to other foods. 4 Contaminants in fish of the James Bay region Some chemicals do not break down easily, such as: • PCBs (chemicals that used to be in electric transformers); • DDT (an insecticide). These chemicals remain in the air, water, and soil for long periods. They may originate in the South, and be carried to the North by wind or rain. These chemicals are taken up by plants and tiny crea- tures in the water (plankton). From there, they are passed up the food chain to insects, then fi sh, then birds and animals that eat the fi sh. Small amounts of PCBs and DDT have been found in fi sh in the James Bay region. But the levels are low, and within Health Cana- da’s guidelines for what is acceptable. There is no reason to avoid fi sh because of concerns about PCBs or DDT. Mercury is another contaminant that is present in the environ- ment. But unlike other contaminants, the levels in fi sh increase temporarily in hydro electric reservoirs. Mercury can come from industries in the South, but it also occurs naturally. Because it is carried by wind and rain, fi sh all over the world contain at least some mercury. 5 Contaminants in fish of the James Bay region The amount of mercury in a fi sh depends on: Age and size: Mercury builds up throughout a fi sh’s life, so large, older fi sh contain more mercury than young and small ones. Location: All types of James Bay costal fi sh are low in mercury and safe to eat. Inland, fi sh from reservoirs or areas directly downstream from hydroelectric plants may have more mercury than those in natural lakes. However, this depends on the species of fi sh. It also depends on the age of the reservoir, because mer- cury levels in reservoirs go back to normal over the years. Species: Predatory fi sh (fi sh that eat other fi sh), like walleye, pike, lake trout, or burbot, contain more mercury than fi sh that eat insects, like lake whitefi sh, speckled trout (brook trout), lake stur- geon, cisco or suckers. Traditional dip-net fi shing of cisco on the Rupert river 6 Fish on the Menu At high doses, mercury in fi sh can aff ect the nervous system. But at the For pregnant women, those who may become pregnant soon levels found in the James Bay region (Eeyou Istchee), the health benefi ts and children under 13 of eating fi sh far outweigh the risks. Eating fi sh is without a doubt good Pregnant women need to get enough omega-3 fats. This helps the for your health. baby’s brain, nerves, and eyesight develop well. Fish contain ome- ga-3 fats. If you are pregnant (or may soon become pregnant), public For most adults (except pregnant women and those who may health experts recommend that you eat low-mercury fi sh at least become pregnant soon) twice a week. This means fi sh like lake whitefi sh, speckled trout, suc- If you eat local fi sh once a week or less, you should not worry about kers, lake sturgeon and all coastal fi sh (like cisco, sea trout, arctic char, mercury. You can continue to enjoy fi sh from anywhere in the James and sculpins). You should avoid eating predatory fi sh, like walleye, Bay region. pike, lake trout, and burbot, while you are pregnant. Young children can also benefi t from the goodness of fi sh. We recom- For adults who eat a lot of fi sh mend that children—like adults—eat fi sh at least twice a week, but it should be low-mercury fi sh. If you eat fi sh more than once a week, all year round, you will need to be a bit more careful. You should consult the fi sh consumption Safe recommendations recommendations in the Learn More section (pages 44 to 49). The fi sh consumption recommendations in this guide are safe be- That section tells you how often you can eat fi sh, to make sure your cause they have a built-in safety factor to make sure everybody is mercury levels stay within health guidelines. The number of meals re- well protected. commended depends on the type of fi sh and where they are caught. For example, the consumption recommendation for predatory fi sh from the Robert-Bourassa reservoir is 2 meals per month, but in fact, to reach the mercury level at which health symptoms may appear, most people would have to eat them at least once a day, for a whole year. Even if you eat fi sh every day for a few weeks in summer, like during a fi shing trip, it is not a concern, as it takes several months to build-up mea- ningful amounts of mercury. 7 Fish on the Menu Eating fi sh while breastfeeding Breastfeeding has always been an important part of our culture. Breast milk transfers very little mercury to children. If you eat fi sh, you have more Omega-3 fats in your breast milk, and this is good for your baby. So we recommend that you continue to eat low-mercury fi sh at least twice a week while breastfeeding. Fish broth or small pieces of fl aked low-mercury fi sh can be off ered to babies as young as 6 months. 8 Main sport fishes of the James Bay region The sections that follow present information on the main sport fi sh Nutritional value in the James Bay region. For each type of fi sh, you will fi nd: The nutritional value of each type of fi sh is shown in weight (g or mg), in international units (IU), or as a percent of the Habitat, feeding habits, and fi shing tips Recommended Daily Value (the amount of a specifi c nutrient You will fi nd where each type of fi sh lives, its feeding habits, and that we are advised to eat each day to stay healthy). The Daily the best lures to catch it. Value recommendations apply to everyone, except women who are pregnant or breastfeeding.