New U.S. guidelines encourage pregnant women to eat even more fish than before, but many are concerned about mercury. Here's what you need to know.
When Jennifer Power was pregnant with her first child, she forced herself to eat fish. She doesn’t really like the food, but she thought it would be good for her baby. “My OB/GYN encouraged me to eat fish for the,” she says. But Power also worried about the risk of mercury, and wondered how to balance the health benefits with the real risk of mercury consumption.
Kristin Brown, a registered dietitian specializing in maternal health in Fredericton, New Brunswick, adds that fish is also a great source of vitamin D, selenium, iodine and zinc, which are essential nutrients for a healthy pregnancy. A four-ounce serving of fish has about 25 grams of protein, which contributes to the 75 to 100 grams of protein that’s required daily to support normal fetal growth.
You should, however, eat lots of low-mercury, high omega-3 fat fish, like salmon, trout, herring, mackerel, sardines and char. Other low-methylmercury choices include cod, haddock, pickerel, tilapia, shrimp, lobster and scallops, but these are not as high in omega-3 fats. Whether you buy wild or farmed fish is a personal choice based on cost, availability andFor Power, her OB/GYN’s recommendation to eat fish inspired new habits.
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