Thinking About Getting Pregnant?
Congratulations on Your Pregnancy! (for those who are newly pregnant)
What is a healthy pregnancy weight gain?
Can I continue to eat a vegetarian diet during pregnancy?
A Pregnancy Menu For You and Your Baby
Treating Nausea and Vomiting
What About Seafood?
Don't Eat That!
Pregnancy and Cholesterol
Wash Those Veggies!
Breastmilk, the Healthiest Diet for Babies
What DOES that Broccoli Do for My Baby?
Vitamin D Supplements in Pregnancy and Breastfeeding
New Research Affirms Individualized Vitamin D Supplementation for Pregnant Women
Breastfeeding: Developing a Future Gourmet
What to Do About The Flu
Decreasing the Risk of Gestation Diabetes
Keeping and Storing Breastmilk
Pregnancy Weight Gain Guidelines – Do We Need New Ones?
Breastfeeding: A Woman's Health Issue
Eating During Labor
Probiotics and a Decreased Risk of Gestational Diabetes
Pregnancy - a Time to be Active!
Clearing the Air : Quit Smoking for You and Your Child
What is a Healthy Pregnancy Diet for Obese Women?
Does Iron Intake Matter?
One Fish, Two Fish... Full Term Birth?
Folic acid in pregnancy and language development
A Mediterranean Diet, Pre-Pregnancy
There is No Substitute for a Healthy Diet
Honest Healthy Diets for Babies
Exercise for New Moms
A Healthy Pre-Pregnancy Diet and Gestational Diabetes
Vitamin D and Gestational Diabetes
Great News About Breastfeeding
Peanuts and Pregnancy
Fried Foods and Gestational Diabetes
Iodine supplements - should you take them?
Prevent Gestational Diabetes with a Mediterranean-style diet
FDA Updates Recommendations for Fish Consumption in Pregnancy
Faith's passion in nursing is to help people find the options they need to discover their personal path to optimum health. Ask her friends and they will tell you that their appreciation of nutritious food has grown through Faith. About Faith Bontrager, RN, BSN
On July 2, 2019 the US Food and Drug Administration (FDA) updated their recommendations for fish consumption for pregnant women. The recommendation reaffirmed that women who are pregnant or breastfeeding should eat 8 to 12 ounces of seafood per week and choose from seafood that is lower in mercury. This is slightly more than the 8 ounces per week dietary guidelines for most Americans.
While it is important to limit mercury exposure, it is possible to get excellent nutrition from seafood while consuming fish that are low in mercury. Here's how.
A serving of fish is about 4 ounces. This is about the size of your checkbook (for a thin fillet), or for thicker cuts think of a deck of cards. So, 8 to 12 ounces translates into eating fish two to three times per week.
Your best choices start with salmon, flounder, sea bass, fresh water trout, mullet, and shellfish like scallops and shrimp. Here's guidance from the FDA.
Why should you include fish in your diet? It's a good source of protein and of healthy omega-3 fats, and is high in iron and other nutrients. Best of all, fish doesn't require a long cooking time (don't overcook it!) which may make it a great option for busy days.
What about tuna? Canned light tuna is easily available, often low in cost, is stable on your shelf and low in mercury - one of your best choices Albacore and yellow fin tuna are higher in mercury and should be limited to no more than once a week. Big eye tuna is even higher in mercury and should be avoided. Like all types of foods, include a variety of fish and shellfish for great nutrition.
Did the FDA change the recommendation on raw fish? No. Pregnant women are at higher risk for foodborne infections, so they should still avoid raw fish.
Like to go fishing yourself? Fishing can provide some exercise and can be effective stress reduction, both of which can be good for you and baby. Just check for fish advisories in your area (information provided by the EPA).
Need some ideas? Here is Dr. Gourmet's healthy fish recipe section for some great dinner ideas. One of my favorites is Maple Glazed Salmon with Lentils. In addition to salmon, it includes legumes and yellow vegetables: all great pregnancy foods.