Fish provide key nutrients that support a child’s brain development.
Fish are part of a healthy eating pattern and provide key nutrients during pregnancy, breastfeeding, and/or early childhood to support a child’s brain development:
- Omega-3 (called DHA and EPA) and omega-6 fats
- Iron
- Iodine (during pregnancy)
- Choline
Choline also supports development of the baby’s spinal cord. Fish provide iron and zinc to support children’s immune systems. Fish are a source of other nutrients like protein, vitamin B12, vitamin D, and seleniumtoo.
Eating fish can provide other health benefits too.
Fish intake during pregnancy is recommended because moderate scientific evidence shows it can help your baby’s cognitive development.
Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits.
A healthy eating pattern consists of choices across all food groups (vegetables, fruits, grains, dairy, and protein foods, which includes fish), eaten in recommended amounts, and within calorie needs. Healthy eating patterns include foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium.
Healthy eating patterns that include fish may have other benefits too. Moderate scientific evidence shows that eating patterns relatively higher in fish but also in other foods, including vegetables, fruits, legumes, whole grains, low- or non-fat dairy, lean meats and poultry, nuts, and unsaturated vegetable oils, and lower in red and processed meats, sugar-sweetened foods and beverages, and refined grains are associated with:
- Promotion of bone health – decreases the risk for hip fractures*
- Decreases in the risk of becoming overweight or obese*
- Decreases in the risk for colon and rectal cancers*
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.
- 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.
Choose a variety of fish that are lower in mercury.
While it is important to limit mercury in the diets of those who are pregnant or breastfeeding and children, many types of fish are both nutritious and lower in mercury.
This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.
What is a serving? As a guide, use the palm of your hand.
Pregnancy and breastfeeding:
1 serving is 4 ounces
Eat 2 to 3 servings a week from the "Best Choices" list
(OR 1 serving from the "Good Choices" list).
Childhood:
On average, a serving is about:
1 ounce at age 1 to 3
2 ounces at age 4 to 7
3 ounces at age 8 to 10
4 ounces at age 11
Eat 2 servings a week from the “Best Choices” list.
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What about fish caught by family or friends?Check forfish and shellfish advisoriesto tell you how often you can safely eat those fish. If there is no advisory, eat only one serving and no other fish that week.Some fish caught by family and friends, such as larger carp, catfish, trout and perch, are more likely to have fish advisories due to mercury or other contaminants.
This advice supports the recommendations of the Dietary Guidelines for Americans, which reflects current science on nutrition to improve public health. The Dietary Guidelines for Americans focuseson dietary patterns and the effects of food andnutrient characteristics on health.
* There ismoderate scientific evidence of a relationshipbetween the eating pattern as a whole and the potential health benefit.
§For some children, the amounts of fish in theDietary Guidelines for Americansare higher than in this FDA/EPA advice. TheDietary Guidelines for Americansstates that to consume those higher amounts, children should only be fed fish from the “Best Choices” list that are even lower in mercury – these fish are anchovies, Atlantic mackerel, catfish, clams, crab, crawfish, flounder, haddock, mullet, oysters, plaice, pollock, salmon, sardines, scallops, shad, shrimp, sole, squid, tilapia, trout, and whiting.
Advice revised October 2021
FAQs
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.
What do you need to be careful about when eating fish? ›
Some chemical pollutants, such as mercury and PCBs, can pose greater risks to women of childbearing age, pregnant women, nursing mothers, and young children. This group should be especially careful to greatly reduce or avoid eating fish caught from polluted waters.
What are the four worries about eating fish? ›
Fish are no exception. The contaminants of most concern today are mercury, polychlorinated biphenyls (PCBs), dioxins, and pesticide residues.
What are the benefits of eating fish? ›
Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat.
Why is it important to eat more fish? ›
That's because fish and shellfish are good sources of many vitamins and minerals. Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy. Most of us should have more fish in our diet, including more oily fish.
What are the recommendations for eating fish? ›
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.
Are there any risks to eating fish? ›
While eating fish has nutritional benefits, it also has potential risks. Fish can take in harmful chemicals from the water and the food they eat. Chemicals like mercury and PCBs can build up in their bodies over time. High levels of mercury and PCBs can harm the brain and nervous system.
What is the most unhealthy fish to eat? ›
Worst: Fish High in Mercury
- Imported swordfish.
- Imported marlin.
- Shark.
- Tilefish.
Overfishing. Whether it's for the food industry or the aquarium industry, overfishing is a serious threat to the fish in our sea.
What is the main threat to fish? ›
Of all the threats facing the oceans today, overfishing takes the greatest toll on sea life — and people.
Research has shown that omega-3s may help: Prevent inflammation, a key symptom of arthritis. Reduce the risk of heart disease, abnormal heart rhythm, cardiovascular disease, heart attack and stroke. Support brain health, which lowers risks for Alzheimer's disease, dementia and depression.
Is fish healthier than chicken? ›
Which is Healthier, Seafood or Chicken? Seafood and chicken are considered healthy protein sources. But while both chicken and fish are high in protein and low in carbs, seafood may offer additional health benefits. Overall, we can safely say that seafood tends to have slightly higher nutrient benefits than chicken.
Which food is equal to fish? ›
Tofu, banana blossom, and jackfruit are popular substitutes for fish due to their texture. In addition, seaweed, soy sauce, and mushrooms can help to give an authentic taste. Plant-based fish alternatives can provide essential nutrients such as protein and minerals to someone eating a vegan or plant-based diet.
What is the cleanest fish to eat? ›
Rainbow trout
Farmed rainbow trout is actually a safer option than wild, as it's raised protected from contaminants. And, according to the Monterey Bay Aquarium Seafood Watch, it's one of the best types of fish you can eat in terms of environmental impact.
Why is fish healthier than meat? ›
In conclusion, higher protein levels combined with the presence of Omega 3 and 6 fatty acids and a range of vitamins suggests that eating seafood is a better overall choice in comparison with meat consumption.
Is fish good for the brain? ›
The research that has focused on the brain-related effects of consuming fish has found the benefits to be far-reaching. These include not only improvements to cognitive function, but also what appears to be protective effects to both brain volume and brain structure.
What precautions should be taken in using fish meal? ›
KEEP OUT OF REACH OF CHILDREN! Other precautions: Wash thoroughly after handling. Do not get in eyes; on skin or clothing do not breathe dust. Cover up open wounds contain live bacteria.
What things we should avoid after eating fish? ›
- Nov 25, 2023, 01:48 PM IST. 8 foods that shouldn't be eaten with fish. ...
- There are certain food items that shouldn't be consumed with fish or after eating fish as they can be heavy and may slow down digestion or cause indigestion.
- Milk. ...
- Citrus fruits. ...
- Honey. ...
- Radish. ...
- Jaggery. ...
- Urad Dal (Black Gram)
Cook fish and shellfish thoroughly
Cook fish and shellfish thoroughly to destroy harmful parasites (worms), viruses, or bacteria found in fish that can make you sick.
How do you know if a fish is safe to eat? ›
Whole fish should have firm flesh and red gills with no odor. Fresh fillets should have firm flesh and red blood lines, or red flesh if fresh tuna. The flesh should spring back when pressed. Fish fillets should display no discoloration, darkening, or drying around the edges.
