on in mercury levels. There are three primary factors to monitor if you are trying to lower your consumption of mercury. These include the type of fish, the frequency you eat it, and the amount you eat per meal.
Some good general guidelines for fish consumption:
- Eat fish that are lower in mercury. These include anchovies, clams, oysters, herring, tilapia, whiting, shrimp, sardines, salmon (in some cases), and a few others.
- Eat less fish that are higher in mercury. These include tuna (especially steaks and sushi), Chilean Sea Bass, sharks, swordfish, eel, halibut, and orange roughy.
- Eat a variety of fish. As an alternative to completely cutting high mercury fish out of your diet, simply eating a variety will make it more likely that some of the fish you consume is of the lower mercury variety.
- Eat smaller (or fewer) servings of fish. Eating fish less frequently and eating smaller amounts will help keep mercury levels in check.
To get a more precise calculation of how often you should eat fish, check out the National Resources Defense Council's Mercury Contamination in Fish - Consumer Guide to Mercury in Fish. Other helpful resources include the New York City Department of Health – Mercury and Fish, the Environmental Protection Agency, and New Yorkers can check out New York State Fish Advisories.
If you are still concerned about the amount of fish you should include in your diet and if there are any restrictions based upon your individual health needs, you should make an appointment with your primary care provider or a registered dietitian to discuss. Columbia students on the Morningside campus can make an appointment at Medical Services using Open Communicator or by calling 212-854-2284. Columbia students at the Medical Center can make an appointment with Student Health or by calling 212-305-3400.
Dear Berry Healthy,
Eating healthily on a budget, when you can only get to the grocery store once a week, can be tricky. But fruits and veggies don’t have to break the bank or spoil on the shelf before you can take advantage of their nutrients! There’s a combination of strategies that can help. Buying fruits and vegetables that are low cost and nutritious combined with smart shopping habits, strategic meal planning, and effective storage can prevent waste. Here are some tips on how to more easily incorporate the good stuff into your diet and budget…
Before you go to the store:
- Consider your options for shopping since a larger grocery store may have more options and lower costs than a nearby convenience store
- Use coupons and monitor ads for what’s on sale
- Know what’s in season to ensure freshness
- Have a snack since it’s easier to stick to a budget at the grocery store on a full stomach
At the store:
- Look for things that are on sale and buy in bulk to cut prices
- Don’t buy single servings or pre-cut product, as this can cost much more than whole fruits and vegetables
- Try hardy fruits like apples, bananas, pears, nectarines, and watermelon
- Look for lasting vegetables like carrots, spinach, broccoli, collards, mustard greens, kale, potatoes, cabbage, and onions
- Try frozen, especially for berries
- Canned fruits and vegetables will last a long time, but choose those with no added salt or sugar
- Plan your meals to use up your purchases in a given week
- Cook enough for multiple meals and freeze the leftovers
- Fruit that is about to turn or purchased in bulk can be cut and frozen for smoothies or baking
- Veggies on the way out can be frozen or made into soup
- Store produce appropriately
List adapted from 30 Ways in 30 Days to Stretch Your Fruit & Vegetable Budget from the CDC.
This last point on prolonging the shelf life of produce varies wildly from item to item. Some veggies like to be damp (such as broccoli, dark leafy greens, and carrots), while others don’t like to get wet (onions). Some prefer the fridge (spinach), while others just need a cool, dry place (potatoes, winter squash). Remove or loosen any bands or twist ties from greens to let them breathe, and remove greens from items like turnips, radi