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Eat Fish
for Health

Fish and Vegetables

How Much is Enough

Adult Serving Size

Health Canada recommends that adults aim to eat at least two servings of cooked fish each week. According to Canada's Food Guide, one serving equals 75 grams or 2.5 ounces.

Canada's Food Guide serving size

  • One serving = 1/2 a can
  • Two servings = 1 can
cans of tuna

A serving size is not the same as portion size. For example, a can of tuna may be eaten at one meal. However, this is more than one serving size.

Child Serving Size

Children are often picky eaters but there is a wide variety of fish they can try and that are good for them. Toddlers weighing approximately 16.5 kg (36 lbs) can eat two servings per week from the Every Day or Often categories. Reduce the serving size for smaller children and increase serving size for children aged 5-15.

Women Who Are of Childbearing Age, Pregnant or Breastfeeding

Women who are of childbearing age, pregnant or breastfeeding can eat up to four servings per week of fish from the Every Day or Often categories.

Introducing Fish to Baby

Parents can start to offer iron-rich foods such as fish to their baby at six months and when the baby shows readiness to start solids.

For more information visit "How do I tell if my baby is ready for solids?"

Allergies to Fish

If there is no history of allergies, there is no reason to delay introducing fish to your baby. If there is a family history, parents should speak to their health care provider and may need to be cautious and look for signs of food sensitivity or allergy.

Men and Post-Menopausal Women

Men and post-menopausal women can enjoy a variety of fish and should include fish and shellfish in their diets because of the many nutritional benefits. They should limit fish high in mercury to one serving per week (75 grams or 2.5 ounces or half the size of a typical fish fillet).


Why eat fish? | How much is enough? | Healthy fish choices
Mercury in fish | Sport fish | Links | Contact us

Revised: Friday July 30 2010

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