Eating Guide: Fish

Contents:

  • What types of fish are OK to eat?
  • Map: Guide to eating Ontario Fish
  • related stories
  • Top 10 Species of Seafood Consumed by Americans
  • The Pregnancy Seafood Guide: What to Eat for a Healthy Pregnancy Diet

    • Health Canada has identified certain fish as being of more concern when it comes to mercury in fish. Fish can accumulate mercury in their muscles through absorption from the surrounding water but mostly from the prey that they eat. This mercury can also concentrate up the food chain. Therefore, predatory fish that eat lots of other fish for food tend to contain higher levels of mercury.

    What types of fish are OK to eat?

    Canadians who like to consume these types of fish can continue to do so, but should limit their consumption to the amounts shown in the table below. Other types of fish should be chosen to make up the rest of their recommended weekly fish consumption.

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    This advice does NOT apply to canned tuna. Information on canned tuna is provided in the next section. Canned tuna, especially canned light tuna, is one of the most popular types of fish for many Canadians. The fish used in canned tuna products are generally younger and smaller and have significantly less mercury than fresh or frozen tuna, so that most Canadians don't need to be concerned about consuming canned tuna.

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    • Mercury in Fish!

    However, for those who consume large amounts of canned albacore tuna, there is some potential for exposure to higher levels of mercury than is considered acceptable. Because of this, Health Canada has issued advice for children and some women on the consumption of canned albacore tuna. The advice does not apply to canned light tuna, nor does it apply to Canadians outside of the specified groups. Canned albacore tuna is also often called canned white tuna, but it is not the same as canned light tuna.

    Canned light tuna contains other species of tuna such as skipjack, yellowfin, and tongol, which are relatively low in mercury. Canned light tuna also tends to be lower in cost relative to albacore tuna.

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    Health Canada regularly reviews contemporary data on the mercury concentrations in fish sold in Canada. Researchers noted that these people were exceptionally healthy compared to Americans and had a low risk of many lifestyle diseases. Numerous studies have now shown that the Mediterranean diet can cause weight loss and help prevent heart attacks, strokes, type 2 diabetes and premature death.

    There is no one right way to follow the Mediterranean diet, as there are many countries around the Mediterranean sea and people in different areas may have eaten different foods.

    Map: Guide to eating Ontario Fish

    Consider all of this as a general guideline, not something written in stone. The plan can be adjusted to your individual needs and preferences. You should avoid these unhealthy foods and ingredients:.

    You must read food labels carefully if you want to avoid these unhealthy ingredients. Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries. The diet examined by most studies is high in healthy plant foods and relatively low in animal foods.

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    The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life. Water should be your go-to beverage on a Mediterranean diet. This diet also includes moderate amounts of red wine — around 1 glass per day. However, this is completely optional, and wine should be avoided by anyone with alcoholism or problems controlling their consumption. Coffee and tea are also completely acceptable, but you should avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.

    There is usually no need to count calories or track macronutrients protein , fat and carbs on the Mediterranean diet. For more ideas, check out this list of 21 healthy Mediterranean recipes. You don't need to eat more than 3 meals per day.

    related stories

    Need the straight scoop on fish that's safe to eat and what you should absolutely avoid? Get this comprehensive list of good (healthy and. Updated November 16, You probably already know that you're supposed to be eating fish twice a week. Fish are a lean, healthy source of protein–and the .

    Seafood can be a healthy choice when eating out. In addition to cooked sushi, look for the following popular and healthy seafood menu items:.

    Top 10 Species of Seafood Consumed by Americans

    Seafood contains nutrients you and your baby need, whether it is fresh, frozen, or canned. Frozen fish is quickly frozen at its peak freshness, meaning that the nutrients are sealed in. Thaw fish properly for optimal safety, texture and taste. When you buy cold items, like fresh fish, purchase them last so they stay cool longer. If you need to thaw quickly, place frozen seafood in a sealed plastic bag and immerse in cold water for a short time.

    The Pregnancy Seafood Guide: What to Eat for a Healthy Pregnancy Diet

    Several pregnancy and nutrition experts came together to share the advice found in this guide. We encourage you to download the guide for more information on the benefits of seafood and pregnancy nutrition. Visit our Health and Nutrition Blog for new about the health benefits of eating seafood during pregnancy and beyond.

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