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Simple Steps for Finding the Healthiest Fish
Healthy Child Healthy World
Fish are a lean, low-calorie source of protein and Omega-3 fatty acids. However, some fish may contain chemicals that could pose health risks and most fish are contaminated with mercury, a poison that interferes with the brain and nervous system and can cause serious health problems, especially for children and pregnant women. Thus, while fish are a part of a healthy, balanced diet, you should know which fish are safest to eat - as well as how often you can eat them.
Follow these simple steps to reduce your exposure to contaminants in fish:
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Fish are a lean, low-calorie source of protein and Omega-3 fatty acids. However, some fish may contain chemicals that could pose health risks and most fish are contaminated with mercury, a poison that interferes with the brain and nervous system and can cause serious health problems, especially for children and pregnant women. Thus, while fish are a part of a healthy, balanced diet, you should know which fish are safest to eat - as well as how often you can eat them.
Follow these simple steps to reduce your exposure to contaminants in fish:
- Buy your fish from someone to whom you can ask questions. Ask where the fish came from, when it generally is in season, if it was farmed or is wild.
- If you eat fish that you or someone else has caught, ALWAYS check if there is an advisory against eating the seafood. Contact your state department of health or check out the US Environmental Protection Agency's state-by-state list of fish advisories.
- The fish that are lowest in contaminants generally are: Small in size, low in fat, and species that don't live on the bottom of waterways, like lobsters.
- Choose wild-caught instead of farmed for most species. Farming can have negative impacts on the environment and/or health. This is especially true for Atlantic salmon. In some cases, farmed is better than wild, or a specific method of harvesting is best.
- Avoid large, predatory species (like tuna and swordfish).
- Keep servings in proportion and eat different kinds of seafood from meal to meal. For an adult, a serving size is about 4 to 6 ounces. Serve proportionately less for a child-about 2 to 3 ounces (or one tuna fish sandwich). Try not to eat the same fish or shellfish more than once a week.
- Reduce PCBs, dioxins and some pesticides in fish and shellfish by using cooking methods that reduce fat. Trim fat, skin, and any darker meat along the top or center of the fillet. Remove the mustard from crabs and the tomalley from lobsters. Broil, grill, bake or steam to cook the seafood. Use a pan that allows fat to drip away from the fish, such as a broiling pan or steaming basket. Avoid frying fish. Avoid sauces made from liquid fish drippings or cooking water. Avoid dishes that call for whole fish with internal organs intact. NOTE: Mercury cannot be reduced by these methods.
- Use reliable tools to choose which fish to eat and how often. Try the Seafood Selector (which has a printable guide, as well as a mobile application) or Seafood Watch. Consider total fish consumption to make sure that overall monthly average is within limits.
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Labels: Eat Healthy, environment, fish, food, green
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