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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 especially important for brain and eye development of the fetus, babies, and children. Eating Well with Canada's Food Guide recommends that people two years and older eat at least two servings of fish each week.
The BC Ministry of Health and BC Centre for Disease Control have developed recommendations for choosing and eating fish specifically for British Columbians. By knowing which types of fish are lower in mercury, you can obtain the health benefits of fish while minimizing the amount of mercury that you and your family eat.
| 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 |
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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 age | No limit |
| Eat in Moderation |
Fish Moderate in Mercury | Person's Age | Serving Limit |
| Canned Tuna, all varieties Albacore Tuna, fresh or frozen Cod, Atlantic Bass or White Bass Halibut, Pacific Lake Trout Sablefish, Black Cod or Alaskan Black Cod Sea Bass |
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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 age | 4 to 6 Servings a week |
| Limit | Fish High in Mercury | Person's Age | Serving Limit |
| Bigeye Tuna, fresh or frozen (often called
Ahi Tuna) Shark Marlin Swordfish |
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| Children 6 to 24 months | Do no 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 age | 4 Servings a month |
One Serving is equal to 75 g or 2.5oz or 125mL or 1/2 cup
While the health benefits of regularly eating fish have been shown, it is important to know that the mercury levels vary amongst the different types of fish available in BC. Mercury is a metal found in the environment. Fish absorb this mercury, which you absorb when you eat the fish. The fish higher in mercury are usually big fish that eat smaller fish. Mercury cannot be removed or reduced by cleaning, preparing, or cooking fish.
Mercury can damage a growing brain. Pregnant and breastfeeding women, babies and children in particular need to limit eating certain types of fish.
Mercury levels in fish are not routinely monitored across BC lakes and streams, as the risk of mercury contamination is generally low. Monitoring has been done where the risks are considered higher, for example, where there are natural mercury deposits or where reservoirs have been created.
Only three areas in BC have eating advisories because of mercury. 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 yet available. If you enjoy eating fish that are not included on the lists, do not eat large amounts of the same fish very often. Instead, eat a wide variety of fish.
For nutrition information, call Dial-A-Dietitian and speak to a registered dietitian at 604-732-9191 in Greater Vancouver or 1-800-667-3438 toll-free in BC.
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