美国食品和药物管理局新指南建议为你的家庭选择安全的鱼

鱼有很多健康福利，尤其是对婴儿、幼儿和孕妇。但是你应该为你的家人提供多少，哪种鱼最好？美国美国食品药品监督管理局食品和药物管理局(美国食品和药物管理局)和美国环境保护署(环保局)最近发布了更新的建议，使鱼柜台更容易导航。这是父母需要知道的。

How Much Fish Should My Family Eat?

首先，这是美国食品和药物管理局的指导意见没有改变的地方。他们仍然建议孩子们每周吃两次鱼。这是因为鱼中的营养物质——如-3脂肪、蛋白质、维生素和矿物质——有助于支持它们发育中的大脑和免疫系统。怀孕或哺乳的人应该每周吃两到三份，因为鱼对发育中的婴儿有好处。

这是一份鱼的样子

Ages 1-3: 1盎司Ages 4-7: 2盎司Ages 8-10: 3盎司Ages 11 and up: 4盎司RELATED: 孕妇能吃海鲜吗？以下是孕期吃什么鱼安全，吃多少

Choosing the Best Types of Fish

你家的鱼应该大部分来自食品及药物管理局的"最佳选择"清单；这些食物含有较少的汞，这是一种重金属，如果大量食用会伤害大脑和神经系统。指南特别指出了这一类中汞含量特别低的鱼类：大西洋鲭鱼、鲶鱼、蛤蜊、螃蟹、小龙虾、比目鱼、黑线鳕、龙虾、鲻鱼、牡蛎、鲽鱼、鳕鱼、鲑鱼、沙丁鱼、扇贝、虾、鳎、鱿鱼、罗非鱼、鳟鱼、鳕鱼等。请在此查看最佳选择的完整列表。

香料鲜鱼

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Some fish are categorized as "Good Choices." They have higher levels of mercury, so you should limit servings to just one per week. They include canned albacore (white) tuna, grouper, halibut, mahi mahi, snapper, and monkfish. See the complete list of Good Choices here.

Children, as well as pregnant and breastfeeding people, should steer clear of all varieties on the FDA's "Fish to Avoid" list because of high mercury content. Those are king mackerel, marlin, orange roughy, shark, swordfish, tilefish from the Gulf of Mexico, and bigeye tuna.

FDA Guidelines on Safe Fish Consumption

If your family eats fish, follow these guidelines and recommendations from the FDA and EPA.

Fish is safe for babies. After they turn 1 year old, children can have about 1 ounce of fish twice a week from that "Best Choices" list. This advice echoes the latest Dietary Guidelines for Americans, which recommend introducing potentially allergenic foods like fish, peanuts, egg, cow's milk, and soy when you start other solids. There's no evidence that delaying these items will help prevent food allergies (always talk to your pediatrician first, especially if there's a family history of food allergies or signs of other allergies).

RELATED: Guidelines for Preventing Food Allergies in Children

Fish is beneficial during pregnancy. Scientific evidence shows that fish can help a baby's developing brain and is associated with better cognitive outcomes. The FDA recommends that women eat between two and three servings per week during pregnancy. A serving for adults is roughly 4 ounces of fish, and as with kids, those servings should mostly come from the "Best Choices" list.

Fish is important for young kids. Specific nutrients in fish—like omega-3 and omega-6 fats, iron, zinc, and choline—are used by the body for developing a healthy brain, spinal cord, and immune system in the womb and during early childhood.

Fish is good for overall health. Fish doesn't just have health benefits for babies and kids. It's known as a heart-healthy food for adults, and there's also evidence that diets including fish are linked to a lower risk for obesity, hip fractures, colon cancer, and rectal cancer.

Sally Kuzemchak, MS, RD, is a registered dietitian, Parents advisor, and mom of two who blogs at Real Mom Nutrition.

• By Sally Kuzemchak