Posts Tagged ‘mercury in fish’

Nothing fishy about eating fish during pregnancy

Thursday, August 9th, 2018

When you’re pregnant, there are a few foods you need to avoid or limit. Fish can be a great part of healthy eating during pregnancy, but it’s important to eat the right kinds of fish in the right amounts. Let’s break it down — here are a few things you need to know about eating fish during pregnancy.

What can you do to get the health benefits of fish during pregnancy in a safe way?

You have probably heard that fish has a lot of health benefits. Studies suggest that eating fish during pregnancy may help reduce the risk of premature birth (before 37 weeks of pregnancy). Healthy fats in fish also help your baby’s brain and eyes develop. These healthy fats are called omega- 3 fatty acids.

During pregnancy, eat fish that is low in mercury. Mercury is a metal that can be dangerous. Fish get mercury from the water they swim in and from eating other fish. Fish that are low in mercury include:

  • Herring
  • Salmon
  • Trout
  • Shrimp
  • Tilapia
  • Crab
  • Catfish

How much fish is safe to eat each week?

During pregnancy, eat 8 to 12 ounces a week of fish that doesn’t have a lot of mercury. If your portions are small, you can eat fish three times a week, but only two times a week if your portions are bigger. Here are some examples:

Your menu for eating fish three times a week could look like this:

  • 4 ounces of salmon
  • 4 ounces of light tuna (a small can, drained)
  • 2 ounces of shrimp (about seven medium-sized shrimp)

Your menu for eating two times a week could look like this:

  • 6 ounces of tilapia
  • 3 ounces of crab cake

Practical tip: To measure your portion size, hover your hand on top of the piece of fish. A four-ounce piece of fish should be about the same size as the palm of your hand.

Some types of fish are not as low in mercury as other types. It’s OK to eat up to 6 ounces of these fish each week during pregnancy:

  • Albacore (white) tuna
  • Halibut
  • Snapper
  • Mahi-mahi

What type of fish do you need to avoid during pregnancy?

Don’t eat fish that are high in mercury, like shark, swordfish, king mackerel and tilefish. Always check with your local health department before you eat any fish you catch yourself. Avoid undercooked or raw fish, like sushi, raw oyster and tuna tartare.

For more information about eating healthy during pregnancy visit marchofdimes.org

Mercury in fish

Tuesday, December 11th, 2012

fish for dinnerYou may have heard it’s important to eat fish.  But then again, you may have heard fish can be dangerous, don’t eat it when you’re pregnant.  What’s the deal with that?

Fish is an easy-to-prepare food. It is high in protein, low in fat and full of heart-healthy nutrients. But pollution in our oceans, lakes, rivers and streams is leaving some fish with toxic levels of mercury, which is especially damaging to fetuses, babies and children.

If a woman is exposed to high levels of mercury before or while she is pregnant, her health and the baby’s health are threatened. High levels of mercury can cause brain damage and affect a baby’s hearing and vision.

So, how much fish can a pregnant woman safely eat?  To start with, you should not eat fish that can be high in mercury, like shark, swordfish, king mackerel and tilefish. But you can safely eat up to 12 ounces a week of shrimp, salmon, pollock, catfish and canned light tuna. It’s also OK to eat 6 ounces a week of albacore (white) tuna. All fish should be cooked to avoid any possible parasites or bacteria so, if you’re pregnant, skip the raw oysters, sushi and sashimi for now.

By following these guidelines, you can obtain the health benefits of eating fish, while reducing your baby’s exposure to mercury.