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Fish is part of a healthy diet. Fish provides many nutrients such as protein, while being low in saturated fat. Fish also provides healthy omega-3 fats, which are good for your heart and brain. Omega-3 fats are important especially for the brain and eye development of babies and children. Eating Well with Canada’s Food Guide recommends at least 2 servings of fish each week for children 2 years of age and older and for adults.
The BC Ministry of Health and BC Centre for Disease Control have developed recommendations for choosing and eating fish, specifically for British Columbians. By choosing fish low in mercury, you can get the health benefits of fish while minimizing the amount of mercury.
One Serving is equal to 75 g (2.5 oz.) or 125 mL (1/2 cup)
| Eat Freely | Fish Low in Mercury | Person's Age | Serving Limit |
| Salmon, wild or farmed, fresh, frozen or canned
Shrimp Prawn Rainbow trout Atlantic mackerel Sole or Dover Sole Albacore Tuna, fresh, frozen and canned, from B.C. or Canada |
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| Children 6 to 24 months | No limit | ||
| Children 2 to 12 years | No limit | ||
| Girls and Women of childbearing age, including pregnant and breastfeeding women | No limit | ||
| Men (ages 12 and older) and Women after childbearing years | No limit |
| Eat in Moderation |
Fish Moderate in Mercury | Person's Age | Serving Limit |
| Canned Tuna, all varieties, except albacore tuna labelled from B.C. or Canada Albacore Tuna, fresh or frozen (imported) Cod, Atlantic Bass or White Bass Halibut, Pacific Lake Trout Sablefish, Black Cod or Alaskan Black Cod Rockfish |
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| Children 6 to 24 months | 2 Servings a month | ||
| Children 2 to 12 years | 3 Servings a month | ||
| Girls and Women of childbearing age, including pregnant and breastfeeding women | 2 to 4 Servings a week | ||
| Men (ages 12 and older) and Women after childbearing years | 4 to 6 Servings a week |
| Limit | Fish High in Mercury | Person's Age | Serving Limit |
| Bigeye Tuna, fresh or frozen (called
Ahi Tuna) Shark Marlin Swordfish Sea Bass Barracuda Escolar Arctic Char Grayling |
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| Children 6 to 24 months | Do not eat | ||
| Children 2 to 12 years | 1 Serving a month | ||
| Girls and Women of childbearing age, including pregnant and breastfeeding women | 2 Servings a month | ||
| Men (ages 12 and older) and Women after childbearing years | 4 Servings a month |
While there are health benefits of eating fish regularly, it is important to know that the mercury levels vary among the types of fish available in B.C.
Mercury is a metal found in the environment. Fish absorb the mercury, which you absorb when you eat the fish. The fish higher in mercury are usually larger fish that eat smaller fish.
Mercury can not be removed or reduced by cleaning, preparing, or cooking fish.
Mercury can damage a growing brain. Pregnant and breastfeeding women, babies and children especially need to limit eating certain types of fish.
Mercury levels in fish are not routinely monitored across B.C. lakes and streams because the risk of mercury contamination is generally low. Monitoring has been done where the risk seems higher – for example, where there are reservoirs or natural mercury deposits.
Only three areas in B.C. have mercury advisories. These advisories are for lake trout and bull trout in Jack of Clubs, Pinchi and Williston Lakes.
Information about the mercury levels of other types of fish is not available yet. If you enjoy eating fish not included on the lists, do not eat large amounts of the same fish very often. Instead, eat a variety of fish.
Health Canada's Eating Well with Canada's Food Guide at: www.healthcanada.gc.ca/foodguide
For more nutrition information, call 8-1-1 to speak with a registered dietitian.
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