Posts Tagged ‘tuna’

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

Raw meat makes my skin crawl

Tuesday, December 9th, 2008

Shortly after I found out I was pregnant my appetite started to change. It has definitely improved, but there are still certain things that gross me out! Most notably beef, chicken and fish. I have no desire to prepare these foods. The idea of touching them raw makes my skin crawl. I’ve tried gloves and I ask my husband for help, but still. Yuck. I don’t even want to look at them in the grocery store. Do you know what I mean? Is there anything you just can’t stand the sight of?

I told my midwife about this aversion and she asked where I was getting my protein from. Good question. She rummaged through her filing cabinet and pulled out a fact sheet on healthy, high-protein snacks. She raved about beans, peas, nuts and seeds not only as good sources of protein, but as foods unlikely to activate my gag reflex. She was right.

Here are some of the snacks from the handout she gave me.

Unsalted/raw peanuts, almonds or cashews

Peanut butter w/ apple slices

Sunflower seeds

Hard boiled egg

Hummus with whole wheat pita or crackers

Black bean or lentil soup

Whole grain bread or cereal

Plain yogurt with granola

Low fat milk or cheese

Tuna fish