Safe fish recommendations from Hawaii's Department of Health

1. 1. What is mercury?
“Should I stop eating fish?”
Mercury is a metal that can come from
natural and man-made sources. It is found No! Remember, fish is a good
in rocks, soil, and water. food and part of a healthy diet. So
2. Why is mercury in fish harmful? don’t stop eating fish!
Mercury can be very harmful to the
brain and even small amounts can 5. What if I have already been eating
damage a brain that is just starting to more than advised?
form or grow. That’s why young Mercury leaves the body slowly. If you
children, unborn and breast-fed babies have eaten more than you should, do not
are at the most risk. eat any of the fish that should be limited
Too much mercury may affect a child’s for a few months.
behavior and lead to learning problems
6. Is there more I can find out about
later in life.
mercury in our fish?
No one knows what the “safe” level of
For more information visit the following
mercury is. However, the advice in this fact
websites:
sheet is designed with a safety factor to
www.cfsan.fda.gov/~dms/admehg.html
protect against harm.
www.epa.gov/ost/fish.
3. How do fish get high levels of
mercury? or call the
Department of Health at
Fish take in mercury from water as it 808-586-4249
passes over their gills.
As reef animals and small fish absorb
this harmful substance it stays inside
their bodies.
As bigger fish eat small fish, the
mercury levels increase. Those at “the
top of the food chain” are the ones with Linda Lingle, Governor
the high levels. Chiyome L. Fukino, M.D., Director of Health
Hawaii State Department of Health
4. Can cooking fish get rid of the Nondiscrimination in Services
mercury? We provide access to our activities without regard to race, color,
national origin (including language), age, sex, religion, or
No, there is no method of cooking or disability. Write or call the program noted above or our
departmental Affirmative Action Officer at Box 3378, Honolulu,
cleaning fish that will reduce the amount of HI 96801-3378 or at (808) 586-4616 (voice/tty) within 180 days of a
problem.
mercury.
07/2003

2. ~ Tips ~
A typical serving size of
Fish is a healthy high-protein, Group A fish is 3 ounces for a child
low-fat food that can be a part of Eat no more than once every two and 6 ounces for an adult.
a balanced diet for you and your weeks from this group Of course, if your serving
family. But some fish have levels sizes are smaller, you can
of mercury that may be harmful eat fish more frequently.
ahi (bigeye/tombo/yellowfin tuna)
to the developing brain. 3 ounces of fish is about
ono (wahoo)
the size and thickness of a
If you eat fish once a week or opah (moonfish) deck of playing cards.
more you may need to change:
the kinds of fish you eat Group B
Eat no more than once a week
from this group
how often you eat certain
fish akule
aku (skipjack tuna)
If you are pregnant or could canned tuna awa (milkfish)
become pregnant, breastfeeding, moi
cod (butterfish)
or have young children, follow
these guidelines when eating fish: grouper mullet
halibut opelu
mahimahi (dolphin fish) salmon
nairagi (striped marlin)
Kajiki (pacific blue marlin) fish small enough to fit in
orange roughy a frying pan whole
Shark pollock
ika (squid or calamari)
Swordfish (shutome) Mercury builds up in the body. If
and tako (octopus)
you eat fish from Group A, wait scallops and shrimp
two weeks before eating any more
fish from Group A or B.