Advice About Eating Fish

Confused about which types of fish are safe to eat? The following is a chart that can help you choose which fish to eat, and how often to eat them, based on their mercury levels. This advice supports the recommendations of the 2015-2020 Dietary Guidelines for Americans, developed for people 2 years and older.

Choose a variety of fish that are lower in mercury.

For an adult
1 serving = 4 ounces  
As a guide, use the palm of your hand.
Eat 2 to 3 servings a week from the “Best Choices” list (OR 1 serving from the “Good Choices” list).

For children, a serving is 1 ounce at age 2 and increases with age to 4 ounces by age 11.

If you eat fish caught by family or friends, check for fish advisories. If there is no advisory, eat only one serving and no other fish that week.

Stop in at Fresh & Natural Foods for our numerous fish options that are safe to eat.  For example, there are several frozen fish products: Orca Bay red snapper, halibut, salmon, cod, ocean perch, shrimp and tuna. In addition, there are Safe Catch pink salmon or tuna in easy-to-open pouches as well as canned tuna and Pacific fish sticks. Enjoy!


Author: Michelle Hanson

Michelle Hanson, MA, RD, LD is Fresh & Natural Food’s Registered Dietitian. She received a Bachelor of Science degree in Nutrition and Clinical Dietetics with a minor in Community Health from the University of Minnesota – Twin Cities. She is a registered dietitian and current member of the Academy of Nutrition and Dietetics. Michelle has been a nutrition consultant for numerous years as well as a nutrition research director at the University of Minnesota – Twin Cities.

Michelle is passionate about food and nutrition and believes in helping people find simple, realistic ways to make healthy eating a part of their everyday lifestyle.
If you are interested in meeting Michelle or have questions for her, you can email her at: She will look forward to meeting you!