As an expectant mother, you want the best for your baby, including making wise choices about what you eat. With all the mixed advice about fish, it’s no wonder many moms-to-be feel unsure. Let’s clear up the confusion so you can confidently include fish in your pregnancy diet, knowing you’re making nutritious and safe choices for yourself and your growing baby.
Yes, eating fish during pregnancy is not only safe but beneficial! Fish is a powerhouse of nutrients, including protein, omega-3 fatty acids, vitamins, and minerals, all of which support your baby’s growth and development. Here’s how fish can benefit your pregnancy diet:
However, not all fish are created equal. Some types contain high levels of mercury, which can be harmful to your baby’s nervous system. The key is knowing which fish to eat and which to avoid.
Mercury is a naturally occurring element that can also be released into the environment through industrial pollution. It settles into streams and oceans, transforming into methylmercury—a form of mercury that poses health risks. Methylmercury builds up in fish, especially in larger, longer-living species.
When you consume fish high in methylmercury, it can impact your baby’s developing nervous system. The Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend avoiding high-mercury fish and focusing on low-mercury options to protect yourself and your baby.
Aim for 2–3 servings (8–12 ounces) of low-mercury fish per week to enjoy the benefits of fish while minimizing risks. Here are six commonly eaten options recommended by the FDA and EPA:
The following types of fish are high in mercury and should be completely avoided to ensure your safety and that of your baby. Avoiding these fish can also protect your baby’s developing nervous system.
Check out this blog post to get the lowdown on “healthy foods,” including what foods you should add to your diet and which to avoid.
To safely enjoy fish during pregnancy, follow these simple tips: