FISH TALK

Answers to the most common questions parents ask me:

When can I start feeding my baby fish? Except for shellfish, you can serve your baby puréed or mashed fish as early as 6 months when he starts eating solids. Fish may seem like a "grown-up" food, but it is the ideal fare for infants. Read on for serving ideas.

What types of fish are best? Oily fish such as chunk-light tuna, sardines, halibut, and salmon are the best sources of healthy omega-3's. But sardines aren't practical for feeding to a baby, and halibut and tuna are higher in mercury. That makes salmon the best source of DHA (again, the star omega-3 fatty acid) and, in my opinion, the healthiest fish for kids and adults alike. But almost all seafood contains omega-3's, so try giving your baby a variety of low-mercury fish. Pollock is used in most commercial fish sticks and is another good choice.

What seafood should we avoid? Some fish are high in mercury and other pollutants. Check out the "Mercury Meter," a guide to mercury levels in commonly consumed fish, from the Natural Resources Defense Council. Try to stick to the fish in the "low mercury" category, though infants can eat up to three ounces per week of the fish listed as "moderate mercury" (adults can eat up to six ounces). Avoid those fish in the "high" category altogether. Finally, shellfish can be allergenic; your doctor may recommend holding off until age 2.

Are omega-3's the only nutritional benefit of fish? Omega-3's are the standout nutrient, but fish is also a wonderful source of lean protein. It's high in vitamin D, too, an important vitamin for strong bones that many children are lacking, according to the American Academy of Pediatrics.

How much DHA does my baby need? I recommend that infants get around 300 milligrams of DHA per day, more than half of which they can get from their regular daily feedings of breast milk or formula fortified with DHA. On top of that, try to give your solids-eating tot a total of about two ounces of wild salmon per week. Once your baby is off formula and/or breast milk, try to up her amount of wild salmon to six or seven ounces per week. If you find it difficult to reach that amount, consider a supplement to make up the difference. Ask your doctor for a recommendation, or try my own DHA liquid called Go Fish (find retailers at Drsearshealthykids.com).

I'm pregnant/breastfeeding. Should I eat more fish? You want to be careful that you're not consuming too much mercury but also getting a healthy amount of DHA. Stick to the recommendations already given in terms of how much fish you eat and, in addition, make sure your prenatal vitamin contains DHA (most do). Try to get at least 300 milligrams per day. For reference, the amount of DHA and other omega-3's in six ounces of wild Alaskan salmon is around 2,000 milligrams.

FISH FOOD

Doubtful your baby will eat fish? Start with salmon, and try these tips:

Don't stress it. Pop open a can of boneless wild salmon, and dole out bites to your baby (no need to cook it!). Blend the salmon flakes into mac 'n' cheese or mashed potatoes. Another option: HappyBaby sells a frozen puree of wild salmon, lentils, and sweet potatoes (find retailers at Happybabyfood.com).

Spread it out. Puree cooked salmon (canned or fresh) with lemon, olive oil, and seasonings, then spread it on bread or crackers.

Strip it down. My daughter, Hayden, makes delicious breaded salmon strips that her son loves. Just as you would with chicken fingers, dip inch-wide strips of salmon fillet into beaten eggs and coat them with a mixture of whole-wheat flour, whole-wheat bread crumbs, parmesan cheese, and a dash of salt. Then bake the strips for about eight minutes. However you prepare it, offer fish to your baby from the start, and it will be a favorite food.

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