Healthy Eating—Keeping Fish on the Menu


If you’re like me, you like fish.  Some of my favorite dishes are pasta with some sort of fish – linguini with clam sauce, shrimp with feta cheese over rigatoni, grilled salmon with a soy sauce/garlic/ginger sauce, plain old tunafish sandwiches.

These and similar dishes are quick, easy to make, and don’t just taste good – they’re high in protein, which can help manage our hunger and keep us satisfied.  Plus, they tend to be rich in omega-3 fatty acids, which is good for our hearts (and maybe other things, too).

But I often worry about what else I’m eating when I choose fish.  For me, it’s one of the foods that I think of first when people talk about food safety.  Maybe it’s because I’m a dietitian, but my ears prick up when I hear reports about food safety, and fish is a food that I’ve been hearing a lot of food safety noise about for a number of years.

So I was happy to find an online calculator for determining how much fish you can safely consume based on mercury intake. There’s also a list of fish ranked according to mercury content, and it tells you which fish to eat less of due to overfishing concerns.

I tested the calculator and saw that my consumption of fish last month left me within the ‘safe’ zone for mercury consumption.  That lifted at least one load off my mind.  Now it’s back to wondering what I’m going to get the kids for Christmas/Hanukkah/birthday (and they all happen at the same time this year!)…

One response to “Healthy Eating—Keeping Fish on the Menu”

  1. 21st Century Girl says:

    Mercury and Tuna

    My Grandmother eliminated spinach from her diet 10 years ago and no amount of cajoling could convince her to add it back.

About the Author

Marsha Hudnall, MS, RDN, CD

If you’re looking for an embodiment of dedication disguised as obsession, look no further. Marsha is a registered dietitian who has spent the last four decades working to help women give up dieting rules and understand how to truly take care of themselves. Her mission in life is to help women learn to enjoy eating and living well, without worries about their weight. She encourages women to embrace their love of food, which you might call being a foodie. If so, it’s appropriate because being a foodie means you pay attention when you eat. That’s a recipe made in heaven for eating well. Marsha is the President and Co-Owner of Green Mountain at Fox Run.

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