Fish, Pregnancy, & DHA

Just a few tips on eating fish during pregnancy as well as getting your DHA!

Many pregnant and nursing women become fearful of fish & shellfish because some types contain high levels of mercury. Mercury is a metal that can harm the brain of your unborn baby - even before it is conceived. Fish however is a great source of protein and omega-3 fatty acids. DHA is a fatty acid important to your baby's developing brain. Fish is one of the best sources of DHA. So don't cut fish out all together. Eat low mercury fish 2-3 times per week up to 12 oz total for the week. You may also want to consider taking an omega-3 fatty acid supplement that has been third party tested not to contain mercury (Nordic Naturals is a trusted brand). So how can you reap the benefits of eating fish without the dangers of mercury? Follow these tips.

Don't Eat:
- Swordfish
- Tilefish
- King mackerel
- Shark
- Raw or uncooked fish or shellfish (e.g. clams, oysters, scallops).
- Refrigerated uncooked smoked fish (labeled Nova-style, lox, kippered or jerky)

Eat Up to 1 Serving (6 ounces) per Week:
- Tuna Steaks
- Canned albacore or chunk white tuna
- Halibut
- Snapper

Eat Up to 2 Servings (12 ounces) Per Week:
- Shrimp, crab, clams, oysters, scallops
- Canned Light Tuna
- Salmon
- Mahi Mahi
- Pollock
- Catfish
- Cod

Check before Eating Fish caught in Local Waters
- State health departments have guidelines on fish from local waters. Or get local fish advisories at the U.S. Environmental Protection Agency Web Site.
- If you're unsure about the safety of a fish from local waters, only eat 6 ounces per week and don't eat any other fish that week.

Eat a variety of small, young non-fatty fish.
- Ask your fishmonger to recommend lean, small fish that are caught young.

Source: U.S. Food and Drug Administration; Center for Food Safety and Applied Nutrition
Fitness Tip: Chart your fitness progress as a family and set goals. Post a chart in a common area, and give each other stickers for reaching goals.