For many Contra Costa County residents, eating fish caught locally is a cherished part of life. But how does this change when you are pregnant or have young children?
While we encourage everyone to follow these suggestions for eating fish safely, we have additional recommendations for people with young children or who are pregnant, breastfeeding, or are of childbearing years and might become pregnant.
We at the Contra Costa Clean Water Program (CCCWP) developed this article to help you better understand the best choices for you and your family for safely eating fish caught from the Bay and Delta1. (Note, this blog article only focuses on fish caught in our area. If you are want to find out more about eating fish and seafood in general, including at restaurants with non-local fish, you can click here.)
YES! Eating fish can be a healthy and delicious part of your diet, especially if you are pregnant or have young children. Eating the right kind of fish is good for your baby’s health.2
Fish is a fantastic source of
Omega-3 fatty acids can reduce your risk for heart disease. Omega 3s are also thought to be beneficial to how the brain develops in unborn babies, children, and throughout all stages of life.3
For these reasons, the U.S. Dietary Guidelines recommend that those who are pregnant or breastfeeding eat at least eight, and up to 12 ounces per week, of fish and seafood that is lower in mercury.4
While eating fish has nutritional benefits and is an important part of a healthy diet, it also has potential risks. Fish can take in harmful chemicals from the water and the food they eat. The primary risks/toxins of concern include:
The Contra Costa Clean Water Program has many efforts in place to mitigate contaminants in our water. However, Mercury and PCBs are known as “legacy pollutants” because they remain in the environment long after their use and improper disposal.
High levels of these two pollutants have been detected in certain fish in Contra Costa County throughout San Francisco Bay and the San Joaquin River Delta.5,6
Mercury is a naturally occurring metal and PCBs are manmade chemicals. Both were used or produced by industries around the Bay.
Mercury and PCBs accumulate in fish tissue, especially in the skin, fat, and internal organs.
When people eat fish with high levels of mercury and PCBs, these toxins can build up in our bodies over time. High levels of mercury can have harmful effects on our brain and nervous system and high levels of PCBs can be potentially carcinogenic . Mercury and PCBs can be especially harmful to fetuses, infants, and children because their bodies are still developing7.
The good news is you don’t have to cut out all fish!
You can substantially reduce your exposure to potential toxins with just a little awareness.
If you avoid eating fish entirely, you won’t benefit from the protein and key nutrients like Omega-3s that fish provide to both the mother and the baby’s prenatal development.8
So Are There Certain Types of Fish That My Children and I Should Avoid Eating?
Yes. Although there are advisories for specific areas lower down in this article, we recommend that children and women of childbearing age not eat:
| Avoid These Fish (Highest Mercury Levels) |
| Brown Trout over 16 inches |
| Carp |
| Striped Bass |
| Shark species |
| Certain Rockfish species (Black and Yellow, China, Copper, and Gopher |
| White Sturgeon |
Are There Other Recommendations I Should Know?
Let’s start with how much to eat. In our advisories, the amount of fish that may be eaten each week is referred to as “servings”.
What is a Serving?
For adults: One serving is eight ounces, measured prior to cooking. Since most of us don’t weigh out our portions, an easy way to estimate this with fish filets is about the size and thickness of your palm.
For smaller fish species, this means that several individual fish may be required to create a serving.9,10,11
Secondly, to safely consume the local fish, make sure you know how you will cook it.
What Are the Guidelines?
Maybe you seen some of our colorful posters at the popular fishing spots?
These are guidelines and site-specific advisories created by The California Office of Environmental Health Hazard Assessment (OEHHA).
The posters were created to help everyone understand how we can safely eat fish caught from California’s water bodies by picking species low in Mercury and other potential concerns.15
How Do I Use the Guidelines?
There are two sets of guidelines, one each for:
What If I’m Not Pregnant Now or Planning to Become Pregnant?
Mercury and PCBs can build up in a woman’s body before you become pregnant, so it is recommended that women of childbearing age follow the same guidelines as pregnant women in choosing low-mercury fish in case they become pregnant.19
How To Check If there are Advisories for My Area?
| Advisory | County |
|---|---|
| Delta, Central and South | Contra Costa, San Joaquin, Sacramento |
| Lafayette Reservoir | Contra Costa |
| Lauritzen Channel | Contra Costa |
| San Francisco Bay | Alameda, Contra Costa, Marin, Napa, San Francisco, San Mateo, Santa Clara, Solano, Sonoma |
| San Pablo Reservoir | Contra Costa |
Delta, Central, South – Advisory updated November 2022
Where?
Advisories:
Do Not Eat Advisories
For: Women 18-49 Years and Children 1-17 Years
Advisory: Issued based on mercury and PCBs.
Advisories:
Do Not Eat Advisory:
Advisories:
Advisories:
The Bottom Line
While there are potential risks to consider, there are many health benefits of eating fish especially to mothers, future mothers, and children. If you avoid eating fish entirely, you won’t benefit from the nutrients that fish can provide.
If you…
… then you can safely enjoy the health benefits of eating fish.
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