Eating Fish While Pregnant
Fish and shellfish are tasty additions to a healthy diet. They provide high quality protein, are low in saturated fats and provide the essential omega-3 fatty acids. The latest dietary advice from the USDA is for Americans to enjoy fish twice a week as part of their healthy diet.
But fish has a downside as well. The down side is mercury, which enters the water from the atmosphere and can be present in fish at levels that cause damage to the developing nervous system of your unborn baby. Nearly all fish and shellfish contain traces of mercury, but your baby's risk for damage depends on the amount of fish you eat and the amount of mercury in that fish. Here are some guidelines from the USFDA to help you minimize the risk while enjoying the benefits of seafood in your diet.
Avoid High Mercury Fish
Certain fish are known to have higher levels of mercury and should be avoided. According to the United States Food and Drug Administration these fish include shark, swordfish, king mackerel and tilefish. The UK Food Standards Agency has the same recommendation as the USFDA and adds the recommendation against eating marlin. Food Standards Australia and New Zealand recommend against eating billfish (swordfish / broadbill and marlin), shark/flake, orange roughy and catfish. Health Canada recommends pregnant women limit their consumption of shark, swordfish and fresh or frozen tuna (not canned) to once a month.
Limit intake to 2 meals a week
A safe level of low-mercury fish consumption is up to 12 oz per week, which is the equivalent of 2 average meals. Some common low-mercury fish are shrimp, light canned tuna, salmon, pollock and catfish. If you prefer the albacore tuna, limit your intake to 6 oz per week.
Check mercury levels in local lakes, rivers and coastal areas
If you eat fish that you catch yourself, you can check on the mercury levels by contacting your state/provincial or local health department. In the US, you can also check with the Environmental Protection Agency to get updates. If you are unable to locate information, limit your consumption to 6 oz per week.
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