Jason Gore
Info@JasonGore.com
Boulder & San Francisco

Eating Fish Healthy

There are two things to consider when eating fish:

    • 1) Mercury Content

 

    2) Sustainability

In terms of health & mercury content, large, long-lived, predatory ocean fish have the highest mercury levels. The U.S. Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) have issued the following advisory for pregnant women, women of childbearing age, nursing mothers, and young children:

  • Avoid eating fish with high levels of methyl mercury, including shark, swordfish, king mackerel, and tilefish.
  • Since mercury can be found in small amounts in any fish, generally avoid eating more than 12 oz per week. The fish with the lowest mercury content are shrimp, canned light tuna, wild salmon, pollack, and catfish.
  • Albacore (white) tuna has more mercury than canned light tuna. Limit this type of tuna to 6 oz per week.

In terms of sustainability, there are certain fish whose ecosystems are about to crash and their populations are threatened, so choosing not to eat them is a choice that supports sustainability.

From the Audobon Society (www.audobon.org):

Enjoy:

    • Anchovies

 

    • Catfish

 

    • Crawfish

 

    • Dungeness Crab

 

    • Halibut (Pacific)

 

    • Mussels & Clams

 

    • Oysters (Pacific farmed)

 

    • Sablefish

 

    • Salmon (wild Alaskan)

 

    • Sardines

 

    • Striped Bass

 

    • Tilapia

 

    Tuna: Ahi, Yellowfin, Bigeye, Albacore (pole/troll-caught)

Be Careful:

    • Cod (Pacific)

 

    • Lobster

 

    • Mahi-Mahi

 

    • Oysters (wild-caught)

 

    • Rainbow Trout

 

    • Scallops (bay and sea)

 

    • Shrimp (U.S. farmed and trawl-caught)

 

    • Squid

 

    • Swordfish

 

    • Tuna (canned)

 

    Tuna: Ahi, Yellowfin, Bigeye, Albacore (longline caught)

Avoid:

    • Caviar

 

    • Cod (Atlantic)

 

    • Chilean Sea Bass

 

    • Flounder and Soles

 

    • Grouper

 

    • Halibut (Atlantic)

 

    • Monkfish

 

    • Orange Roughy

 

    • Red Snapper

 

    • Salmon (farmed, including Atlantic)

 

    • Sharks

 

    • Shrimp (imported)

 

    Tuna: Bluefin

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