The Dish on Fish

When you make the announcement that you're expecting people tend to come to you with tons of advice, especially advice on what you should be eating. One of the most common food questions we hear in our clinics is, " What about fish?"

Generally speaking, fish and shellfish are a healthy part of your diet that you can continue eating during pregnancy. They are a good source or protein and are rich in omega-3 fatty acids. However, it is important to know which fish and seafoods tend to have higher levels of mercury. Mercury is a metal found in seafoods that may cause harm to your unborn baby if eaten often, so you don't want to be eating any foods high in mercury during your pregnancy.

High Mercury Fish- Avoid these:

• Shark



• King Mackerel
  


• Swordfish
  


• Tilefish
  


• Fresh Tuna
  

Moderate Mercury Fish and Shellfish: Limit these to 6 oz per week

• Albacore Tuna



• Lobster



• Snapper

Low Mercury Fish and Shellfish: You may eat up to 12 oz per week of these

• Canned light Tuna



• Catfish



• Fresh water trout



• Pollock
  


• Salmon



• Shrimp

For more information about food safety during pregnancy visit choosemyplate.gov.