Good points truck I've heard anything under a 100 is safe. I think a lot of it depends on the type of fish though some are probaly more tolarent to higher nitrates then others.do not worry about nitrates, they're harmless unless you get into the 250-400 region. The things you should be doing water changes for, are removing insoluble fish waste, Biofilms and replenishing minerals.
Also, do not rely on nitrates to tell you when to do a water change, they should be done weekly/bi weekly unless your running a walstad system.