In high quantities, methylmercury can be toxic to the nervous system. Due to their high mercury levels, there are four types of fish that should be avoided while pregnant or breastfeeding. These include tilefish from the Gulf of Mexico, swordfish, shark, and king mackerel.
Also, if you eat fish from a local river, stream, or lake, make sure to first check the advisories for those bodies of water. You can find this information on your local fishing regulations website or through your local health department.
If this information is not provided, consumption of such fish should be limited to 6 ounces per week. Learn more about foods to avoid while pregnant. It is unlikely that one serving of such fish would pose a risk.
However, it is best to avoid these while pregnant or breastfeeding. While omega-3 supplements are beneficial, if you avoid all fish, you will be missing out on other essential nutrients. It is best to eat a variety of lower mercury fish. In addition, you can take an omega-3 supplement. The Association recommends the brand Nordic Naturals.
Safe Catch individually tests each and every fish for mercury levels. Safe Catch also raises their mercury level restrictions even further than what the FDA allows creating an even healthier fish option. Lewine, H. Fish oil: friend or foe? Nordic Naturals. Moms-to-be need about 25 extra grams of protein every day to support their growing baby.
Fish and shellfish, eggs, beans, peanut butter, and dairy like cottage cheese are all good sources of protein. Vitamin D may also help lower the chance of getting high blood pressure during pregnancy. Fish like salmon, shrimp, and canned or pouch tuna contain vitamin D. Fortified food sources include milk and orange juice.
Most moms-to-be begin their pregnancies without enough iron in their diets. Many people think of meats like turkey, beef, and chicken as top sources of iron. However, seafood like clams, halibut, crab, shrimp, and cooked oysters are also iron-rich. Vegetarian sources include red and kidney beans. Popular types like catfish, clams, cod, crab, pollock, salmon, scallops, shrimp, tilapia, trout, and canned tuna are all not only safe fish, but healthy fish to eat during pregnancy.
Most moms-to-be should simply eat a variety of the types of seafood they like — just more often. Stop asking can pregnant women eat fish; instead enjoy.
All types of seafood — frozen, fresh, and canned — count. Of course, the seafood counter, but also the canned goods aisle and the freezer section. Stock the kitchen with a variety of seafood options so there is a go-to no matter what sounds good. The advice features a chart that makes it easy to choose dozens of healthy and safe options and includes information about the nutritional value of fish. Read the full advice below or download in PDF. This chart can help you choose which fish to eat, and how often to eat them, based on their mercury levels.
Learn which nutrients in fish support child development. The Dietary Guidelines for Americans recommends eating fish as part of a healthy eating pattern. Fish are a source of other nutrients like protein, vitamin B12, vitamin D, and selenium too. Strong evidence shows that eating fish, as part of a healthy eating pattern, may have heart health benefits. A healthy eating pattern consists of choices across all food groups vegetables, fruits, grains, dairy, and protein foods, which includes fish , eaten in recommended amounts, and within calorie needs.
Healthy eating patterns include foods that provide vitamins, minerals, and other health-promoting components and have no or little added sugars, saturated fat, and sodium. Healthy eating patterns that include fish may have other benefits too.
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