Can You Eat Fish When Pregnant? Tips & Advice (2024)
Are you wondering if it's safe to indulge in fish during pregnancy? The answer is yes.. mostly!
But hold on, mama-to-be, this guide will provide you with all the whys and hows. Fish is delicious and packed with essential nutrients for you and your growing baby.
Let's dive in (excuse the pun) and explore the benefits, types to avoid, and how to prepare fish safely during this exciting time.
Is fish safe during pregnancy?
For the most part! Fish is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. These nutrients are crucial for your baby's brain and eye development and support your overall health during pregnancy.
What types of fish should you avoid during pregnancy?
While fish is generally safe, there are a few types that you should avoid due to their potentially high mercury levels. These include shark, swordfish, king mackerel, and tilefish.
These fish tend to accumulate more mercury, which can harm your baby's developing nervous system.
What types of fish are safe to eat during pregnancy?
Thankfully, there is an abundance of safe and beneficial fish for you and your baby. Opt for low-mercury options such as salmon, trout, shrimp, tilapia, and cod.
These fish are low in mercury and provide essential nutrients that support a healthy pregnancy.
How to properly prepare fish during pregnancy?
Properly preparing fish is essential to eliminate any potential risks. Here are a few tips to ensure safe consumption:
Cook fish thoroughly
Ensure it is cooked all through until it reaches an internal temperature of 145°F (63°C). This helps to destroy any harmful bacteria or parasites.
Avoid raw or undercooked fish:
Steer clear of sushi, sashimi, and other raw or undercooked fish preparations, as they may contain bacteria or parasites that could harm you and your baby.
Choose reputable sources
Purchase fish from trusted sources to ensure freshness and quality. If possible, opt for wild-caught fish instead of farm-raised varieties.
Benefits of fish during pregnancy
Including fish in your pregnancy diet offers numerous benefits for you and your baby. Here are a few reasons why fish is a fantastic choice:
1. Omega-3 fatty acids:
Fish is rich in omega-3 fatty acids, which play a vital role in your baby's brain and eye development. It can also help reduce the risk of preterm birth and support your own cardiovascular health.
2. Protein powerhouse
Fish is an excellent source of high-quality protein essential for your baby's growth and development.
3. Essential nutrients
Fish contains essential nutrients like vitamin D, iodine, and selenium, which are necessary for a healthy pregnancy.
What happens if you accidentally eat fish when pregnant?
If you accidentally consume fish that is on the list of types to avoid, don't panic. The occasional consumption of these fish is unlikely to cause harm.
However, it's essential to be mindful of your choices and focus on including safe, low-mercury fish in your diet.
Remember, moderation and balance are key. Incorporate a variety of safe fish into your meals, and enjoy the health benefits they offer during this time.
So, savour those delicious seafood dishes, knowing you're nourishing yourself and your little one.
Consult your healthcare provider for personalised advice based on your unique circumstances. Enjoy your fishy delights and embrace this exciting journey of motherhood!
Wishing you a healthy and joyful pregnancy!
Written By: Midwife Laura