Brochure - Sawtooth Mountain Clinic

Things to Consider When Choosing Your Fish
Who You Are
Women who are or may become pregnant, and children under 15 need
to be more careful about which fish they eat because mercury has a
greater effect on babies and young children.
Women not planning to be pregnant and men face fewer health risks
from mercury. For that reason, they are able to eat more kinds of fish
(species) more often.
Species
Mercury is in all fish but the amount depends on the species (and
size). Some species of fish have higher levels of mercury than others
because of what they eat and how long they live.
Size
How Much Fish Makes a Serving?
The amount of fish in a serving is based on the body weight of the
person eating the fish.
Serving size for a 150 pound person is ½ pound (8 ounces). Eight
ounces of uncooked fish is equal to about six ounces of cooked fish.
Put Fish on Your Plate
A Family Guide to Eating Fish
To adjust meal size for a heavier or lighter weight person, add or
subtract one ounce of fish for every 20 pounds of body weight.
For example the serving size for a 50 pound person is 3 oz.
Note: Mercury is not removed through cleaning or cooking – it
gets into the flesh of the fish. However, you can reduce the
amount of other contaminants like PCBs by removing fat when
you clean and cook fish.
Generally, smaller fish have less mercury than larger, older fish of the
same species. Unlike people, fish don’t get rid of mercury. Older, larger
fish have had more time for mercury to build up in their bodies.
Source
Inland lakes and rivers, and purchased fish contain mercury,
the main contaminant of concern for eating fish.
Fish from lakes in northeastern Minnesota generally
have higher amounts of mercury than
southern and central Minnesota.
Lake Superior fish contain
mercury and may also
contain PCBs and other
contaminants.
For More Information
Minnesota Department of Health (800) 657-3908
Grand Portage Trust Lands (218) 475-2415
Guidelines in this brochure are based on analysis of fish
throughout the state and Lake Superior. Guidelines for other
specific lakes and rivers are available at:
Minnesota Department of Health: www.health.state.mn.us/fish
MN DNR LakeFinder: www.dnr.state.mn.us/lakefind/index.html
Benefits outweigh risks if you
eat fish low in mercury
& other contaminants
Women on the North Shore think
eating fish is more than healthy ... it’s essential
Benefits
— eating fish 1-2 times per week has benefits
for people of all ages.
Serving Guideline
2 per week
0.1 µg/g
1 per week
Our bodies eliminate mercury over time. By following this guide the
mercury in fish won’t build up to harmful amounts in your body.
1 per month
Purchased Fish: Canned Light Tuna
0.2 µg/g
Lake Superior Fish: Lake Whitefish, Menominee,
Brown Trout, Lake Trout <22", Chinook <32"
Inland Fish: Herring (Cisco), Lake Whitefish, Splake,
Sunfish, Crappie, Yellow Perch
Purchased Fish: Canned White (albacore) Tuna,
Tuna (steak/fillet/sushi), Halibut
0.4 µg/g
Lake Superior Fish: Lake Trout 22" to 37",
Chinook Salmon 32"+, Walleye
Inland Fish: Walleye, Northern Pike,
Trout (Lake, Brown, Brook)
Benefits are maximized with fish higher in EPA and DHA but lower
in mercury. Fish from Lake Superior are generally higher in EPA and
DHA than fish from inland lakes and rivers. Fatty fish like salmon
have the highest levels.
Lake Superior Fish: Herring (Cisco), Coho Salmon,
Rainbow Trout/Steelhead, Smelt
Inland Fish: Rainbow Trout
µg/g = micrograms of mercury per gram of fish
— you can’t see, smell, or taste the mercury in fish. Any fish,
store-bought or locally-caught, may contain contaminants such as
mercury that can harm human health - especially the development
of children and fetuses. Too much mercury can affect a child’s ability
to learn and process information.
Purchased Fish: Salmon (Atlantic and canned),
Shrimp, Sardines, Scallops,Tilapia, Crab, Cod,
fast food fish sticks and sandwiches
LOW
Eating fish has also been shown to lower the risk of heart disease in
adults.
Risks
Species (Kind of Fish)
Mercury Concentration
Fish are a source of lean protein, vitamins, minerals and omega-3
fatty acids. EPA and DHA are omega-3 fatty acids found in fish. Our
bodies can’t make EPA and DHA — eating fish is the primary way
to get these fatty acids.
DHA is a building block of the brain and eyes.
Pregnant women and breastfeeding moms can
eat fish to give DHA to their babies.
Children of women who ate lower mercury fish
every week have been found to do better developmentally.
Eating Guidelines for Women who are or may become pregnant and Children under 15
Purchased Fish: Shark, Swordfish
Avoid
Bonus:
HIGH
1 µg/g
Lake Superior Fish: Siscowet Lake Trout > 36"
During one month you can eat up to one serving of fish in the “1 per month” group AND eat fish from either the “1 per week” or “2 per week” groups.