by Gabrielle Hildebrandt

Created on: August 12, 2009

What types of fish are safe to eat during pregnancy?

Now, more than ever, it is important to have a healthy and balanced lifestyle. Eating fish is the best way to get important Omega-3 fatty acids and DHA in your diet. But what types of fish are safe to eat during pregnancy? Certainly not all of them are safe, since some contain unsafe levels of mercury that could harm your unborn baby.

Here is an easy guideline on eating fish. I keep a copy of this list in my purse to remind me what fish I should avoid.

Fish to Avoid: Shark, swordfish, king mackerel, fresh tuna, tilefish, mahi-mahi, grouper, amberjack, fish from contaminated waters, raw or undercooked fish and shellfish, and refrigerated smoked fish.

Limit to Six Ounces per Week: Canned (or packaged) albacore tuna and freshwater fish caught by family and friends.

Limit to 12 Ounces per Week: Shellfish, canned (or packaged) light tuna, smaller ocean fish, farm-raised fish, and store-bought freshwater fish.

Safe Fish: Salmon, sea bass, sole, flounder, haddock, halibut, ocean perch, pollack, cod, and trout.

The FDA recommends no more than two fish-based meals per week. They also state that methyl mercury is found in large, long-lived species of fish. Though it is not stated anywhere, this is the reason I avoid all tuna, since it is a large, long-lived fish. Another good rule of thumb is that carnivorous fish tend to be higher in mercury than other fish. All fish have some amount of mercury, and so fish that eat other fish will have higher amounts of mercury than the herbivorous ones.

Mercury is not the only reason to stay away from the fish on the "fish to avoid" list. Raw and undercooked fish and shellfish can contain food-borne pathogens such as salmonella, listeria, or taxoplasma. So for now, steer clear of the sushi.

Just because you have to watch what type or how much fish you eat while pregnant is no reason to stop. Omega-3 fatty acids and DHA is very important for a healthy baby, and fish is the best source. Studies show that women who get adequate amounts of DHA during pregnancy have a reduced risk of developing post-partum depression. DHA is also important for brain development in your baby. Omega-3 fatty acids help prevent preterm birth and preeclampsia in pregnant women.

Remember, while you're pregnant, that it is important to eat fish for the valuable nutrients they have. As long as you avoid eating certain types of fish and limit to no more than two fish-based meals a week, then you and your new baby will be happy and healthy.

Learn more about this author, Gabrielle Hildebrandt.
Click here to send this author comments or questions.