Seafood can be an excellent source of essential nutrients during pregnancy, but it's important to know which types are safe to eat and in what quantities. This guide will help you navigate the complexities of seafood consumption during pregnancy.
Benefits of Seafood During Pregnancy
Essential Nutrients in Seafood
Seafood provides crucial nutrients for fetal development:
- Omega-3 fatty acids (DHA)
- High-quality protein
- Iodine
- Vitamin D
Safe Seafood Choices
These options are low in mercury and safe to eat during pregnancy:
- Fish: Salmon, trout, tilapia, cod
- Shellfish: Shrimp, scallops, clams
- Canned Fish: Light tuna, sardines
Remember: The FDA recommends 8-12 ounces (2-3 servings) of low-mercury seafood per week during pregnancy.
Seafood to Avoid
Some types of seafood should be avoided due to high mercury levels:
- Shark
- Swordfish
- King mackerel
- Tilefish
- Raw or undercooked seafood
Safe Preparation Guidelines
Follow these guidelines when preparing seafood:
- Cook fish until it flakes easily with a fork
- Ensure internal temperature reaches 145°F (63°C)
- Avoid raw or smoked seafood
- Store fresh seafood properly in the refrigerator
