During pregnancy, it’s important to pay attention to what you eat. Getting enough nutrients is crucial to your baby’s development, and certain foods can be harmful if not consumed in moderation. One food that’s often debated is fish.

While fish is an excellent source of protein and omega-3 fatty acids, it can also contain mercury and other toxins that can harm your baby’s health. In this article, we’ll explore what types of fish are safe to eat during pregnancy and how much you should consume.

Why Is Fish Good For You During Pregnancy?

Fish is often considered a superfood because of the many health benefits it provides. Not only is it a high-quality source of protein, but it’s also rich in omega-3 fatty acids.

These healthy fats help build your baby’s brain and nervous system, which is why they’re so important during pregnancy. Omega-3s also have anti-inflammatory properties that can reduce the risk of pre-eclampsia and preterm labor.

What Types of Fish Should You Eat During Pregnancy?

While fish is generally considered healthy, some types contain high levels of mercury or other toxins that can be harmful to your baby. It’s best to avoid shark, swordfish, king mackerel, and tilefish since they have the highest levels of mercury.

You may also want to limit your consumption of tuna, particularly albacore tuna, which can contain moderate amounts of mercury.

However, there are many types of fish that are safe to eat during pregnancy. These include:.

Salmon
Trout
Herring
Sardines
Anchovies
Atlantic and Pacific mackerel (not king mackerel)
Pollock
Cod
Tilapia
Catfish

These fish are all low in mercury and other toxins, making them a safe choice during pregnancy. However, it’s still important to eat them in moderation.

How Much Fish Should You Eat During Pregnancy?

The United States Food and Drug Administration (FDA) recommends that pregnant women eat 2-3 servings of fish per week. A serving can vary depending on the type of fish, but it’s generally considered 3-4 ounces.

This amount provides enough omega-3s for your baby’s development without exposing them to too much mercury or other toxins.

How Should You Prepare Fish During Pregnancy?

When preparing fish during pregnancy, it’s important to cook it thoroughly to kill any bacteria or parasites that could make you and your baby sick.

You should also avoid eating raw or undercooked fish, such as sushi or ceviche, since it can contain harmful bacteria or parasites.

Some cooking methods that are safe and healthy include:.

Baking
Grilling
Broiling
Poaching
Steaming

Try to avoid frying fish or using high-fat cooking methods, such as adding butter or oil, since they can add unnecessary calories and saturated fat to your diet.

Conclusion

Fish is a healthy and important part of your diet during pregnancy. It provides essential nutrients and omega-3 fatty acids that are crucial for your baby’s development.

However, it’s important to choose fish that are low in mercury and toxins and to eat them in moderation. By following these guidelines and preparing fish safely, you can enjoy all the health benefits that fish has to offer.