Fish is safe for pregnant women to consume

Over the past several years, pregnant women, women who may become pregnant and nursing women have been cautioned to average the amount of fish they eat to 12 ounces per week due to potential mercury contamination, said Deana Hildebrand, Oklahoma State University Cooperative Extension Service nutrition specialist.

“These recommendations are included in the new MyPyramid for Pregnancy and Breastfeeding released this month, accessible at www.MyPyramid.gov,” Hildebrand said.

Fish vary in the amount of mercury they contain.  Fish that are low in mercury and safe to eat include shrimp, canned light tuna, salmon, pollack and catfish.  However, there are some types of fish known to contain high levels of mercury. Generally, large fish that feed on other fish have the highest levels of mercury.  They include shark, swordfish, king mackerel and tilefish and should not be eaten by pregnant women, women who may become pregnant or nursing women.

Hildebrand said a serving of fish is considered to be 4 to 6 ounces, so women are safe in eating two to three fish meals per week.  Eating fish is a good way to choose lean protein, especially when it is baked, grilled or broiled using your favorite recipe.

“Fish also provide important omega-3 fatty acids,” said Elizabeth Cragun, a nutritional sciences graduate student at OSU. “Your body cannot make these fatty acids, so they must come from the food you eat.  Pregnant women should consume about 1.4 grams per day.”

Omega-3 fatty acids are critical for the baby’s brain and vision development.  For the mother, omega-3 fatty acids may prevent preeclampsia, help maintain healthy blood pressure and prevent pre-term labor or delivery.

Women and children who may not care for the taste of fish can still get essential omega-3 in their diet by consuming ground flaxseed, walnuts, canola oil and soy nuts.

“You can add ground flaxseed to baked goods such as muffins, pancakes and waffles,” Hildebrand said. “Toss in a handful of walnuts to a green salad or quick bread batters, or use canola oil in place of vegetable oil in order to get omega-3 fatty acids incorporated into your healthy eating plan.”

“Incorporating fish and other foods that contain omega-3 fatty acids is just one way to give your baby the best start possible,” Cragun said.

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Trisha Gedon
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