The AHA recommends eating two 3.5-ounce servings of cooked fatty fish like salmon per week. However, while eating salmon every day over a short period of time could be healthy, eating too much fish — even those low in mercury — could result in mercury buildup in your body. You eat fish bones and skin when you eat canned sardines, and they are an excellent source of calcium, providing about a third of the amount needed by the average person in each serving. If you choose not to eat fish, take a molecularly distilled fish-oil supplement that provides both EPA and DHA in a dose of 2-3 grams per day. Healthy Fats How mucH: 5 to 7 servings per day (one serving is equal to 1 teaspoon of oil, 2 walnuts, 1 tablespoon of flaxseed, 1 ounce of avocado) A general rule of thumb is to plan for 6-8 ounces of fish per person. However, this can vary depending on the type of fish and the appetites of your guests. If you’re unsure, it’s always better to err on the side of caution and prepare a little extra. 3. Season and Flavor the Fish. She recommends two to four ounces of fish per week for good health. The FDA only recommends one 7-ounce helping per week of large fish, such as shark and swordfish. Officials advise no more than 14 ounces of seafood a week, or one serving per day, for seafood with lower levels of mercury. Stay away from deep-fried fish. Get nuts. Each week, aim to eat four servings of raw, unsalted nuts. One serving is a quarter of a cup. Enjoy some dairy. Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit how much cheese you eat. One serving is about the size of four dice. My plan would be just to buy one or two pieces of fish from the fishmonger every week maybe. Thanks! You want 500mg of combined EPA/DHA, best way to get this is pretty much just fish. That is roughly 3,500mg a week. Salmon has 1,500 per 3 ounces, so you can eat 7 ounces on a week. Or eat 3.5 ounces twice a week. According to the 2015 to 2020 Dietary Guidelines for Americans, we should eat at least 8 ounces of fish/shellfish per week. Shellfish, by the way, includes shrimp, crabs, oysters, lobster, clams, scallops, mussels and crayfish. A serving is 4 ounces, about the size of the palm of an average-sized adult’s palm. The 2020-2025 Dietary Guidelines for Americans advise that adults should aim for two 4-ounce servings of seafood per week, although many experts recommend consuming up to 12 ounces per week. “The dietary guidelines recommend focusing on seafood that is lower in mercury and higher in omega-3 and omega-6 fatty acids, which includes tilapia The American Heart Association recommends two servings of nonfried fish per week, especially fatty fish, to help protect your heart. Learn the benefits of omega-3s, the risks of mercury, and how to choose low-mercury fish from this article. OannOYF.