Myth #3: Pregnant Women Should Not Eat Fish

Should Pregnant Women Eat Fish?

Some women are concerned about eating fish during pregnancy because of fears of food poisoning and high mercury levels.  Mercury can harm your baby’s developing nervous system.  There are fish that do not contain high levels of mercury that can be eaten safely, and some fish that contain high amounts of mercury that should not be consumed.  Here are some examples of fish that can be eaten without any risk to you or your baby during pregnancy.

Haddock

Haddock is a mild, white fish from the Atlantic ocean that contains low levels of mercury.  Haddock is high in vitamin B6 and is a great choice for fish and chips.  Vitamin B6 is often given as a supplement because it can help you feel less nauseous during the first few months of your pregnancy.  So start eating haddock!

Tilapia

Tilapia is another mild, white fish that tastes best when cooked with spices and savoury vegetables.  Tilapia is a good source of niacin, which helps your baby’s brain development. 

Salmon

Salmon is a red-fleshed, flavourful fish that contains very low levels of mercury, and can therefore be enjoyed two times per week during pregnancy.  Salmon also contains healthy omega-3 fatty acids, and is a great low fat alternative. 

Trout

Trout is a red-fleshed freshwater fish that has a rich, but mild flavour.  Enjoy it baked or grilled with a squeeze of lemon and a generous sprinkle of pepper.  Do not eat more than two portions per week. 

Sardines

Sardines are salty little fish which are low in mercury and are usually purchased in small tin cans.  If you love sardines, you can safely eat two 6-oz servings per week.  They are also an excellent source of calcium, which will help support your bone health during pregnancy.  If you do not consume enough calcium during pregnancy, there is a risk of osteoporosis later in life.

Tuna

Mercury is found in tuna (tuna is a large fish and large fish contain more mercury than smaller fish), but there is a recommendation that you must follow if you would like to eat tuna during the course of your pregnancy.  The recommendations are to eat no more than four medium-sized cans (dry weight of 140g per can) of tuna or two fresh tuna steaks (weighing about 170g raw or 140g when cooked) per week.

Fish that should be avoided are shark, swordfish and marlin.  These fish contain high amounts of mercury and should be avoided during the course of pregnancy. 

Fish High In Mercury Should Be Avoided, Such As Swordfish

Fish should not be avoided altogether because it contains high amounts of omega-3 fatty acids, protein, vitamin D and minerals.  New evidence shows that the benefits of eating fish outweigh the cons of the mercury and pollutants that some fish may contain.  The current recommendation for the consumption of fish during pregnancy is a minimum of 12 ounces per week of the low mercury fish. 

Omega-3 Fatty Acids

You are probably wondering what the big deal is about these omega-3 fatty acids.  I am going to assume you all know what they are (we are all nutrition students here), but what does it have to do with pregnancy?  Omega-3 fatty acids enhance the development of the baby’s brain, improve the baby’s IQ, make the baby a better sleeper after birth, prevent premature contractions and premature labour, prevent high blood pressure during pregnancy, and acts as an anti-inflammatory that prevents infection.  Fish supplements are also available at a health food store if you are uncomfortable with eating fish.  

Foods That Contain Omega-3 Fatty Acids

I hope I have convinced everyone that eating fish during pregnancy is a great choice.  Yes, there are some precautions, such as high mercury levels, pollutants and food poisoning, however all foods have some pros and cons associated with them.  It must be said again that eating fish during pregnancy is a must, because the pros associated with fish definitely outweigh the cons.

Sources

Brown, J.  (2008).  Nutrition through the life cycle.  Belmont, USA: Thomson Wadsworth

American Pregnancy Association.  (2007). Mercury levels in fish. 

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