Fish and shellfish are an important part of a nutritious and healthy diet. Most people don't eat enough fish to enjoy the health benefits. Fish are low in saturated fats and an excellent source of protein and other nutrients. Fish are also an important source of omega-3 fatty acids, which can reduce the risk of heart disease. Eating fish is especially beneficial for pregnant and breastfeeding women because omega-3 fatty acids are associated with improved cognitive development in babies.
- Eat 2 servings a week of fish from the green sections of the chart below, with at least one serving from the dark green (Best Choices) section
- If you eat seafood from the yellow (Caution) section, eat one serving or less a week
- Aim for an average of 250 mg a day (or 1,750 mg a week) of omega-3 fatty acids
- Do not eat seafood from the Red (Avoid) section
- Children and pregnant women should not eat raw or partly-cooked seafood because it can cause foodborne illness
- For an adult, a serving is about 6 ounces of cooked seafood. Serve children smaller portions, based on the child's weight
Advice for Men Ages 18 and Older and Women Ages 45 and Older
- These groups can safely eat more seafood than women ages 18-45 and children.
- Choose seafood from the green or yellow sections.
- Avoid fish from the red section.
- shark, striped bass, and white sturgeon caught from California rivers, estuaries, and coastal waters
- bass, carp, and large brown trout (over 16 inches) from most lakes and reservoirs
- Women over 45 years of age and men should not eat more than 1 serving a week of these fish, or 2 servings a week of striped bass
Best Fish Choices: steelhead trout, American shad, Chinook (king) salmon from rivers, bays, and coastal waters, and rainbow trout from lakes and reservoirs
Other foods, including walnuts, soybeans, flaxseed, and canola oil contain omega-3s, too. The omega-3s found in seafood, however, are a different kind and provide the most benefit for heart health and brain development.
Link to: Choosing Healthy Seafood Fact Sheet
Mercury in Fish Fact Sheet
Fish are nutritious for you and your family....
San Francisco Bay Fish Postcard
This 5.5 by 8.5 inch postcard provides information on the San Francisco Bay fish advisory and how to safely fish, cook, and consume fish caught in San Francisco Bay....
Biological monitoring for mercury within a community with soil and fish contamination
Delta Fish Project Needs Assessment Final Report
Executive Summary Mercury, a potent neurotoxin, bioaccumulates in fish in the Sacramento-San Joaquin Delta and tributaries...
Fish contamination in Richmond harbor channel
In 1994, EHIB conducted a study of fish contamination in the Richmond harbor channel, a part of the San Francisco Bay....
Palos Verdes Shelf Outreach And Education Pilot Project Report
This report provides background information on the Palos Verdes Shelf fish contamination issue, and describes and evaluates the accomplishments of the Palos Verdes Shelf Education Project.
Delta Watershed Fish Project
-- Mercury, a potent neurotoxin, bioaccumulates in fish in the Sacramento-San Joaquin Delta watershed at levels that may pose...
Delta Watershed Fish Project 2005-2006
-- The purpose of this project was to characterize populations that consume fish from the Sacramento-San Joaquin River Delta watershed and conduct outreach, education and training activities to reduce their...
Environmental Health Symposium for Promotores and Community Health Workers
-- In June 14, 2011, EHIB hosted an environmental health symposium for promotores and community health workers....
Food Stamp Nutrition Education Program Fish Connection
-- EHIB provided technical support and assistance to the Food Stamp Nutrition Education Program (FSNEP) Fish Connection....
Klau/Buena Vista Mines, San Luis Obispo County - Public Health Activities
-- From 2005 to 2010 the California Department of Public Health (CDPH) conducted an investigation of the public health implications from contamination at the Klau and Buena Vista Mines....
Mercury in Fish
-- If you are pregnant, breastfeeding, might become pregnant, or if you have young children, please see the brochures below for information on mercury in fish.
Palos Verdes Shelf Fish Contamination Project
-- EHIB maintains a cooperative agreement with the U.S....
San Francisco Bay Fish Outreach and Education Project
-- In 1997, EHIB created the San Francisco Bay Fish Consumption Outreach and Education Project....
San Francisco Bay Fish Project
-- The San Francisco Bay Fish Project is a two-year project to reduce exposure to harmful chemicals from eating San Francisco Bay fish....
San Francisco Bay Seafood Consumption Study
-- For many years, studies have shown that fish commonly caught in San Francisco Bay contain chemicals like mercury and polychlorinated biphenyls (PCBs)....
Survey and Educational Activity in the Lower Sacramento River Watershed
-- The goal of this project is to characterize fish consumption patterns and implement an educational activity to reduce exposure to mercury in a high-risk population....
- US Environmental Protection Agency
- US Food and Drug Administration (FDA) seafood site
- FDA Consumer Advisory about Mercury in Fish
- Office of Environmental Health Hazard Assessment
- Alyce Ujihara , Ian Walker