Advice About Eating Fish (2024)

FAQs

Advice About Eating Fish? ›

Advice Summary: Eat 2 to 3 servings of fish a week from the “Best Choices” list OR 1 serving from the “Good Choices” list. Serve children 2 servings of fish a week from the “Best Choices” list. If you eat fish caught by family or friends, check for fish advisories.

The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern. The Dietary Guidelines for Americans recommends: At least 8 ounces of seafood (less for children§) per week based on a 2,000 calorie diet.

Fish are no exception. The contaminants of most concern today are mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues.

Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet.

A healthy, balanced diet should include at least 2 portions of fish a week, including 1 of oily fish. Most of us aren't eating this much. A portion is around 140g (4.9oz).

While sardines top the list as the healthiest fish to eat, salmon has many of the same benefits and is less fishy, so it's more approachable.

But is it safe to eat fish every day? “For most individuals it's fine to eat fish every day,” says Eric Rimm, professor of epidemiology and nutrition, in an August 30, 2015 article on Today.com, adding that “it's certainly better to eat fish every day than to eat beef every day.”

Fish are an important part of a healthy, well-balanced diet. They provide a good source of protein and vitamins, and are a primary dietary source of heart-healthy omega-3 fatty acids. Omega-3 fatty acids can: lower risk of heart disease.

Fish and seafood are excellent lean protein sources without any of the saturated fats of meat. Introducing more seafood into your diet may yield numerous health and nutrition benefits. Seafood is also better than meat as it lowers the risks of heart disease, stroke, and several cancers associated with consuming meat.

When not to eat fish? ›

Since mercury is linked to problems with brain development, pregnant women should only eat fish once a week and also opt for low-mercury types.

Generally speaking, sardines, tuna, and salmon are the healthiest fish to eat. Chicken naturally contains carcinogens. As much as red meat, chicken also increases cholesterol levels. Despite being considered a healthier alternative to chicken, fish nevertheless carries a risk of mercury poisoning.

What is a serving? For adults, a typical serving is 4 ounces of fish, measured before cooking. Our advice is to eat 2 to 3 servings of a variety of cooked fish, or about 8 to 12 ounces, in a week.

The U.S. Food and Drug Administration (FDA) recommends fish as part of a healthy diet for most people. But people in some groups should limit how much fish they eat. Most adults should eat two servings of omega-3-rich fish a week. A serving size is 4 ounces (113 grams) or about the size of a deck of cards.

The Dietary Guidelines for Americans recommends: At least 8 ounces of seafood (less for children§) per week based on a 2,000 calorie diet. Those who are pregnant or breastfeeding consume between 8 and 12 ounces per week of a variety of seafood from choices that are lower in mercury.