Are you like most parents and completely confused when it comes to feeding your kids fish? Well, the good news is that you’re not alone. The media is constantly bombarding us with the importance of eating omega-3 fatty acids, but at the same time with the recent caveats surrounding seafood, you might air on the side of caution and avoid serving your child fish altogether.

This is a big mistake.

Research supports that omega-3 fatty acids found in fish and other sources are vital for neurological development and growth in early childhood. Seafood is also an excellent source of low fat protein and provides a range of health benefits. Health experts recommend that everyone – including kids – eat fish at least once or twice a week.

So that your child can reap the nutritional benefits of fish without the risks, both the Food and Drug Administration and the Environmental Protection (EPA) recommend the following guidelines:

• Do not eat shark, swordfish, king mackerel or tilefish. Because these fish accumulate more mercury, it is best to avoid serving these to children.
• Feed your child up to 12 ounces a week of seafood that is low in mercury, such as shrimp, wild salmon, Pollack, catfish and canned light tuna. White tuna (albacore) has more mercury than canned light tuna. On the other hand, the salmon that’s most commonly found in the supermarkets and restaurants is farmed Atlantic salmon, which has both contamination and environmental concerns. When purchasing salmon buy Chinook, coho, pink, sockeye or canned salmon.

Mercury is the greatest threat to young children because it can harm a child’s developing nervous system.

Fish oil supplements are yet another avenue adults are turning to in order to get their heart-healthy omega-3 fatty acids. But choosing the “right” supplement can be as confusing as buying the best yogurt. Here are my selections of best and worst fish oil supplements on the market:

• Best Choices: Jarrow Formulas, Nordic Naturals, Spectrum Organics
• Incomplete/Worst Choices: Rite Aid,  GNC, Target (salmon oil and extra strength fish oil)