INCLUDING A PORTION OF OILY FISH EACH WEEK.

Most of us should be eating more fish. It’s an excellent source of protein and contains many vitamins and minerals.

Aim for at least two portions of fish a week, including a portion of oily fish, you can choose from frozen or canned, but remember that canned and smoked fish can be high in salt.

What are oily fish?

Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy.

How much oily fish?

Although most of us should be eating more oily fish, women who might have a baby one should have a maximum of 2 portions of oily fish a week (a portion is about 140g) and 4 is the recommended maximum number of portions for other adults.

Examples of oily fish

Salmon, mackerel, trout, herring, fresh tuna, sardines, pilchards and eel.

Examples of non oily fish

Cod, haddock, plaice, coley, tinned tuna, halibut, skate, sea bass and hake.

Shark, swordfish and marlin

Dont have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish.

For more information on fish and for advice, including recommended limits, for children, women who are pregnant, breastfeeding or trying for a baby, visit: Eatwell.gov.uk/fish

Updated 16/4/11 DH