Can I Eat Fish During my Pregnancy?
Pregnancy is a time of excitement, but it can also be filled with questions, especially about nutrition. One common question that I often get as a prenatal registered dietitian is “can I eat fish during pregnancy?”.
There’s a lot of confusion surrounding this topic and many people have heard conflicting advice about whether it’s safe to eat fish while pregnant. Some believe it should be avoided altogether due to concerns about mercury and other contaminants, while others emphasize the nutritional benefits of including fish in your diet. As an expecting mom, it can be challenging to know what’s best. So let’s dive in!
Common Myths About Fish Consumption
One common misconception is that consuming any and all fish during pregnancy is harmful. While it’s true that some fish can contain high levels of mercury which may impact fetal development, not all fish pose the same level of risk. Many types of fish are not only safe but also beneficial when consumed in moderation.
Another common question that I get is around the risk of food borne illness from consuming fish. During pregnancy, your immune system is suppressed which helps to support your pregnancy— this also increases risk of contracting food borne illness or “food poisoning” (which you can read more about here). Due to this increased risk, it’s important to avoid certain higher risk foods and ensure proper food handling. However, as long as fish is properly handled with food safety practices and prepared to safe cooking temperatures, it’s considered to be a safe protein option during pregnancy
A final common misunderstanding is that fish doesn’t provide a lot of nutritional value; in reality, fish can be a rich source of omega-3 fatty acids, protein, and essential vitamins and minerals that are crucial for both the mother and the developing baby.
What are the recommendations for safe fish consumption during pregnancy?
Health Canada provides guidelines for fish consumption during pregnancy to help expectant mothers make informed choices. Here are some key recommendations that you can be mindful of to safely enjoy fish during pregnancy:
Choose Lower-Mercury Fish: Safe options include salmon, sardines, trout, and herring. These fish are not only low in mercury but also rich in omega-3 fatty acids, which are vital for fetal brain development.
Limit High-Mercury Fish: Certain types of fish are known for their high mercury content, such as escolar, orange rougy, fresh or frozen tuna, shark, swordfish, and king mackerel. Pregnant women should limit these fish to minimize the risk of mercury exposure to no more than 150 grams per month.
Ensure Proper Cooking Methods: Make sure that fish is cooked thoroughly to eliminate any harmful bacteria or parasites. It’s recommended to avoid raw fish dishes like sushi and sashimi, as these can pose additional risks during pregnancy.
How can I incorporate fish into a balanced prenatal diet?
Adding fish to your diet can have many nutrition benefits during your pregnancy. Here are some delicious and easy ideas to incorporate fish into your meals:
Grilled Salmon with Vegetables: A simple and nutritious dinner option, grilled salmon pairs well with a side of steamed vegetables and quinoa.
Fish Tacos: Use white fish like tilapia or cod, lightly seasoned and baked. Serve in corn tortillas with fresh toppings like avocado and salsa for a flavourful twist. Check out our fish taco recipe here!
Sardine Salad: Canned sardines are an excellent source of omega-3s. Toss them with greens, tomatoes, and a squeeze of lemon for a quick, nutrient-packed salad.
Fish Soup or Chowder: A comforting option, fish soup can be made with a variety of fish and loaded with vegetables for extra nutrients.
Pasta with Tuna: Combine whole grain pasta with canned tuna, olive oil, and your choice of veggies for a filling meal that’s easy to prepare.
Consuming fish during pregnancy can be both safe and beneficial when you follow the right guidelines. By choosing lower-mercury options and incorporating fish into your balanced diet, you can support your health and your baby’s development.
Do you have more questions about nutrition during pregnancy? Book a complimentary 15-minute meet & greet call to learn how we can support you in meeting all of your prenatal nutrition needs!
