Fish Builds Baby’s Brain
A recent study found that moms-to-be who ate fish at least two to three times a week during pregnancy had babies who reached these milestones more quickly:
- 6 months: imitate sounds, hold up head, recognize family
- 18 months: climb stairs, drink from a cup, draw
Fish Benefits: Omega-3 DHA
One of the most important things breastfeeding moms need to eat is healthy omega-3 DHA. Studies show that children who are breastfed tend to have better eyesight and higher IQ scores, and do better in school. These benefits may be due to the high level of omega-3 DHA in breast milk.
Banish the “Baby Blues”
Some women have symptoms of depression during and after pregnancy. A recent study found that eating fish less than two to three times a week during your pregnancy may increase your chance of getting depression. This is probably because your brain isn’t getting the omega-3 DHA it needs.
Fish During Pregnancy
Eating Fish While Pregnant is Recommended
The amount of fish during pregnancy to eat recommended by experts is 12 ounces = About 2–3 servings a week.
Eating Fish While Pregnant: Are You Eating Enough Seafood?
Pregnant women are nowhere close to eating as much seafood as they should. Why? Maybe you’ve heard the wrong information on the news. Maybe something in the paper has you confused. But when you turn to the experts, the advice is really simple and clear.
Eating Fish During Pregnancy
Official Guidelines and Experts Say:
- Eat seafood at least two to three times each week
- Eat a variety of fish
- As much as half (six ounces) of fish each week can be albacore tuna
- The only fish to avoid are shark, swordfish, king mackerel and tile fish
What’s it like to be a seafood lover who’s pregnant?
Well, if that’s you, perfect! Pregnancy is one of the best times to indulge your love of fish. Here’s why:
- Seafood is tasty and craveable
- Studies show eating fish during pregnancy gives moms and babies lots of health benefits
- Seafood is easy to make and a natural “fast food”
Types of Seafood and Fish to Eat While Pregnant
|Most popular types of seafood (3 ounces)||Average mercury level below the FDA limit||Omega-3 DHA fats (milligrams)*|
|Canned White Tuna||Yes||535|
|Canned Light Tuna||Yes||190|
Best Foods to Eat While Pregnant
You are what you eat. And when you’re pregnant, you and your baby are what you eat. Choosing the right foods now can make a big difference in your baby’s growth and health. Aim to eat a variety of nutrient-rich foods. This means foods that are full of vitamins and minerals without being too high in calories. The nutrients below are especially important when you’re pregnant and all can be easily found in foods like fish.
Pregnancy Diet: Powerhouse Nutrients
|OMEGA-3 DHA||CALCIUM||VITAMIN D||IRON|
|WHAT IT IS AND WHY YOU NEED IT||
|HOW MUCH YOU NEED EACH DAY||200 milligrams||1,000 milligrams||200 (+) IU||27 milligrams|
|WHAT YOU SHOULD EAT||
Can You Eat Sushi While Pregnant?
Many pregnant women may be concerned about eating sushi while pregnant. To reduce your chance of getting sick from food, you shouldn’t eat any raw meats during pregnancy.
Sushi is tasty, nutritious and fun; just make sure to stick with cooked types when you’re pregnant.
There are many types of cooked sushi—just look for the ‘cooked’ sticker when shopping in your grocery store or ask your server when dining out.
If you are counting down the days to when you can “go raw,” set a dinner date with your partner for a few weeks after the baby arrives.