Fish is a great source of protein, omega-3 fatty acids, and other nutrients that are important for kids’ growth and development. However, not all fish are created equal. Some fish are high in mercury, a neurotoxin that can be harmful to children’s developing brains.
The Food and Drug Administration (FDA) recommends that children under the age of 6 eat no more than 12 ounces of fish per week, and children over the age of 6 eat no more than 16 ounces of fish per week. Pregnant women and women who are breastfeeding should also limit their fish intake to 12 ounces per week.
When choosing fish for kids, it is important to choose fish that are low in mercury. The FDA has compiled a list of fish that are safe for children to eat, including:
- Albacore tuna (light)
- Canned light tuna
- Salmon
- Pollock
- Cod
- Flounder
- Haddock
- Herring
- Mackerel
- Rainbow trout
- Sardines
- Shrimp
- Tilapia
It is also important to choose fish that are cooked properly. Fish that is raw or undercooked may contain bacteria or parasites that can make kids sick.
Benefits of Eating Fish
Fish is a nutrient-rich food that offers a variety of health benefits for kids, including:
- Brain development: Fish is a good source of omega-3 fatty acids, which are essential for brain development. Omega-3 fatty acids have been shown to improve cognitive function, memory, and learning.
- Heart health: Fish is also a good source of protein and fiber, both of which are important for heart health. Protein helps to build and repair tissues, while fiber helps to lower cholesterol levels.
- Bone health: Fish is a good source of calcium and vitamin D, both of which are important for bone health. Calcium helps to build strong bones, while vitamin D helps the body absorb calcium.
- Immune system: Fish is a good source of selenium, which is an important mineral for the immune system. Selenium helps to protect the body from infection.
Pain Points When Choosing Fish for Kids
- Mercury contamination: Some fish are high in mercury, a neurotoxin that can be harmful to children’s developing brains.
- Overfishing: Some fish populations are being overfished, which can lead to higher prices and lower quality fish.
- Sustainability: Some fishing practices can damage marine ecosystems.
Motivations for Choosing Fish for Kids
- Provide essential nutrients for growth and development
- Reduce the risk of chronic diseases
- Promote a healthy weight
- Support sustainable fishing practices
The 4 Best Fish for Kids to Eat
- Salmon
Salmon is a fatty fish that is rich in omega-3 fatty acids, protein, and vitamin D. It is also a good source of selenium, niacin, and vitamin B12. Salmon is a versatile fish that can be baked, grilled, or pan-fried.
- Tuna
Tuna is a lean fish that is a good source of protein, omega-3 fatty acids, and vitamin B12. It is also a good source of selenium, niacin, and vitamin D. Tuna is a versatile fish that can be canned, grilled, or pan-fried.
- Cod
Cod is a lean fish that is a good source of protein, omega-3 fatty acids, and vitamin B12. It is also a good source of selenium, niacin, and vitamin D. Cod is a versatile fish that can be baked, grilled, or pan-fried.
- Tilapia
Tilapia is a mild-flavored fish that is a good source of protein, omega-3 fatty acids, and vitamin B12. It is also a good source of selenium, niacin, and vitamin D. Tilapia is a versatile fish that can be baked, grilled, or pan-fried.
Fish to Avoid
Some fish are high in mercury and should be avoided by children. These fish include:
- Shark
- Swordfish
- King mackerel
- Tilefish
- Marlin
Effective Strategies
- Choose fish that are low in mercury.
- Choose fish that are cooked properly.
- Serve fish with a variety of healthy sides, such as vegetables, fruits, and whole grains.
- Encourage kids to eat fish at least twice per week.
Common Mistakes to Avoid
- Do not feed kids raw or undercooked fish.
- Do not feed kids fish that are high in mercury.
- Do not serve fish with unhealthy sides, such as fried foods or processed foods.
