Fish and seafood provide healthy nutrients that can be part of a balanced diet in pregnancy or during breastfeeding. Omega-3 fatty acids (DHA, EPA), omega-6 fatty acids, iron, iodine and choline all are found in fish and support normal brain development for your baby. Fish can also be a good source of protein and other vitamins, and are healthy for your heart.
However, some fish are high in mercury. This is especially true for larger fish, which concentrate mercury. Since mercury is harmful for babies and young children, the FDA recommends eating fish that are high in nutrients, but low in mercury.
Luckily, commonly eaten fish like salmon, cod, tilapia, shrimp, and shellfish are safe. Tuna is also safe but check the label – the best choice is canned light tuna. Limit canned albacore tuna to 1 can a week due to higher mercury content.
To be safe, fish should also be fully cooked. This means avoiding raw fish in sushi, smoked fish like lox, and ceviche. Instead, eat veggie sushi rolls or those with cooked fish (like a California roll).
Please visit the U.S. Food and Drug Administration website to help you choose which fish to eat and how often to eat them based on their mercury levels.