 WEB EXTRA
Something's Fishy
Nutrition: Q&A with Cara
Zaller, C.N.C
 Q: Should I be concerned about eating fish, particularly because of the mercury and PCB’s found in it?
A: A well-balanced diet should include a variety of fish and shellfish. Fish and shellfish contain high-quality protein, heart-healthy omega-3 fatty acids and are low in saturated fats. And, for most people, the risk from ingesting mercury by eating fish and shellfish is not a concern. However, since nearly all fish and shellfish contain traces of mercury and PCB’s (Polychlorinated biphenyls), some more than others, use the following recommendations to reduce your exposure to these chemicals, which, if consumed in large quantities, could be potentially harmful.
- Trim, skin and cook your fish. Trim the fat and remove the skin from your fish, since the fatty tissue contains the largest concentration of PCB’s. Cooking the fish will reduce up to fifty percent of the PCB’s; however, the mercury level will remain the same.
- Eat a variety of fish. By alternating the type of fish you eat, you can lower your risk of contaminants.
- Avoid large fish. Fish such as shark, marlin, swordfish and tilefish (golden snapper) accumulate more contaminants in their bodies since they live the longest.
- Young children, women of childbearing age, pregnant women, and nursing mothers should eat less than 12 ounces of fish or shellfish a week.
- Avoid farm-raised salmon since they contain more PCB’s than Wild Alaska and California salmon (fresh or canned).
- Limit Albacore “White” tuna to 6 ounces or less per week since this type of tuna contains more mercury than the other types of tuna.
- Enjoy 12 ounces of low-mercury fish or shellfish per week from the LOW MERCURY list below;
- Eat six 6 ounce servings of fish or less per month from the MODERATE MERCURY list below.
- Eat three 6 ounce servings of fish or less per month from the HIGH MERCURY list below.
- Avoid eating any fish from the HIGHEST MERCURY list below.
Follow the guidelines above so that you can reap the many benefits that fish and shellfish have to offer, such as reducing your risk of heart disease, (the number one cause of death in the U.S.), while reducing any potential harm from mercury and PCB’s.
| LOW MERCURY FISH and SHELLFISH |
Anchovies
Butterfish
Catfish
Clam
Crab (Domestic)
Crawfish/Crayfish
Croaker (Atlantic)
Flounder
Haddock (Atlantic)
Hake
Herring
Mackerel (N. Atlantic, Chub)
Mullet
Oyster
Perch (Ocean)
|
Plaice
Pollock
Salmon (Canned)
Salmon (Fresh)
Sardine
Scallop
Shad (American)
Shrimp
Sole (Pacific)
Squid (Calamari)
Tilapia
Trout (Freshwater)
Whitefish
Whiting |
MODERATE MERCURY FISH |
Bass (Striped, Black)
Carp
Cod (Alaskan)
JCroaker (White Pacific)
|
Halibut (Atlantic)
Halibut (Pacific)acksmelt (Silverside)
Lobster
Mahi MahiMonkfish
Perch (Freshwater)
Sablefish
Skate
Snapper
Tuna (Canned
chunk light)
Tuna (Skipjack)
Weakfish (Sea Trout) |
HIGH MERCURY FISH |
 |
Bluefish
Grouper
Mackerel (Spanish, Gulf)
Sea Bass (Chilean)
Tuna (Canned Albacore)
Tuna (Yellowfin) |
HIGHEST MERCURY FISH |
 |
Mackerel (King)
Marlin
Orange Roughy
Shark
Swordfish
Tilefish
Tuna (Bigeye, Ahi) |
* The above list has been provided by the National Resource Defense Council.
Always check with your physician before starting any exercise regimen or change in diet.
This column is intended to provide only general information that may be of interest to the public and is not intended to provide and should not be relied on for specific medical advice. Any questions regarding your personal health and medical issues should be directed to your physician.
About Cara L. Zaller, C.N.C.
 Cara
L. Zaller is a CA team member, certified nutrition consultant,
group fitness instructor and personal trainer. For the past
seven years, she has been coaching clients to improve their
health through exercise, diet and lifestyle modifications.
She has also worked with private schools to help them improve
their choices of food for snack time, enhancing children’s
ability to learn and behave better during the school day,
as well as eat nutritional snacks. Cara is available for
nutritional counseling at the Columbia Gym.
Cara earned an MBA from The George Washington University
and a BA from Emory University. She is certified through
the American Fitness Professionals & Associates, as well
as through the Aerobics and Fitness Association of America.
Additionally, she has been in the fitness industry for more
than 20 years and has competed in both aerobics and figure
competitions. During the past two years, she has competed
in many triathlons.
Have a question for a fitness professional?
E-mail your fitness questions to CAmonthly@ColumbiaAssociation.com. Please
include your full name, village of residence, phone number
and e-mail.
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