How much fish should we be eating?

A healthy diet should include at least 2 portions of fish a week, one of them oily.

It’s common knowledge that most of us aren’t eating this much but for a healthier you, 2 portions a week is the answer.

How much is one portion?

A portion is around 140g (4.9 oz), which weighs in at about 170g when raw.

What types of Fish are Oily?

Mackerel, Fresh Tuna, Salmon, Sardines, Whitebait, Anchovies and Trout are all oily fish. Oily fish is rich in omega-3 fatty acids, which has been shown to reduce the risk inflammation and potentially reduce your risk of cancer, arthritis and heart problems.

However, there are guidelines on the maximum amount of oily fish we eat as oily fish can contain low levels of pollutants, that can build up in the body.

Recommended maximum amount of oily fish to be consumed in a week.

It is recommended that we eat at least 2 portions of fish a week, one of them oily and a recommended maximum of 4 portions of oily fish a week.

Women who are pregnant, planning to become pregnant or breastfeeding should eat NO MORE than 2 portions of oily fish a week. Children, pregnant women and women who are trying for a baby should NOT eat swordfish, shark or marlin as they contain more mercury than other fish.

Have you planned your 2 a week?

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