Do everything you can to grow and nurture a healthy baby when you are pregnant. Of course, healthy pregnancy nutrition is a fundamental step in this process. So, it can be alarming to learn that one of the most beneficial proteins on the pregnancy diet list (fish) can also be one of the most toxic.
Unfortunately, widespread ocean pollution means many seafood options are contaminated. Contamination levels vary by geography and the type of fish or shellfish caught. However, mercury is one of the most common toxic metals found in seafood and poses a significant risk to you and your baby.
According to the March of Dimes, higher than safe levels of mercury can damage your baby’s lungs, kidneys and nervous system – including the brain and spinal cord.
However, the health benefits of the right fish far outweigh the risks.
There are many things you can do to enjoy healthy seafood options while minimizing the amount of mercury you consume.
1. Don’t overdo it with eating fish
Yes, fish is one of the healthiest sources of protein, omega-3 and minerals. However, you don’t need to overdo it. The FDA recommends that pregnant women eat between 8 and 12 ounces of fish per week. This equates to one or two fish fillets in medium portions or a smaller fillet and a tuna or salmon salad/sandwich.
And, of course, don’t forget that sushi and any raw or undercooked fish is one of the big no’s during pregnancy!
2. Consume only safe fish
Some fish and seafood products are safer than others. Consume only cooked fish that is safe to eat while pregnant. The fish that are considered the healthiest to eat during pregnancy are:
- smallalmond
- Mmackerel (Atlantic or Norwegian, not king or Spanish)
- ONEsuckers
- smallardines
- Herrant
We use the acronym SMASH for these fish, making it easier to remember which ones are safe.
The following fish are more likely to have mercury, but less. These fish are considered “safe” as long as you eat only three, 6-ounce servings per month:
- Sea bass
- Croaker
- Bluefish
- Tuna (canned, white albacore)
- Tuna (fresh blue, ahi). Remember, not raw fish. For example, “baked” ahi still contains a raw center, so these tuna options must be fully cooked.
- Sea Trout
- Lobster (American, Maine)
2. Be careful about the tuna you buy
Tuna salads and sandwiches are delicious and healthy – but not all tuna is considered safe. Notice it’s not on the SMASH list? This is because some tunas have notoriously high levels of mercury. If you like tuna, choose canned, light tuna – and limit your consumption of albacore tuna to no more than 6 ounces per week (and count that toward your 8- to 12-ounce weekly limit).
There’s no doubt that you get what you pay for with tuna. So if you can afford it, look for higher quality labels such as Safe catchwho are conscientious about how they fish, the working conditions for their workers and test the mercury levels of their product.
3. Avoid fish with high mercury content
In fact, everyone should cross certain fish off their list because of their notoriously high mercury exposure. However, you should definitely avoid them when you are pregnant.
The fish most likely to have worrisome levels of mercury are:
- Grouper
- Marlin
- Orange rough
- tilefish
- Swordfish
- Shark
- King or Spanish mackerel (again, these are different from the Alaskan or Norwegian mackerel options, which are on the safe list as their waters are clearer).
If these fish are some of your favorites, we understand. But it’s much healthier for you and your baby if you avoid them for now and while you’re breastfeeding.
Other ways to minimize mercury exposure
While eating fish provides a direct line to mercury exposure, be careful when it comes to other everyday possibilities for mercury exposure:
- Ask your dentist for mercury-free alternatives if you need a filling. Also, avoid removing mercury fillings unless they are broken or damaged. Don’t forget that visiting the dentist is essential for pregnancy health.
- Ask a non-pregnant adult to dispose of any broken thermometers or fluorescent bulbs. Store these items in a way that they will not break and do not allow children to use them. Never use a vacuum cleaner to clean up spilled mercury. Here is instructions for safe mercury spill cleanup.
- If your job exposes you to mercury, talk to your managers about how to provide extra layers of safety to protect you from harmful contamination. It may even be worth switching positions (if possible) until your baby is born.
The WHA is here to guide nutrition choices during pregnancy
Don’t hesitate to call Women’s Health Associates if you have questions about what’s safe – or not – while you’re pregnant. We see firsthand how proper pregnancy nutrition supports healthy, full-term pregnancies. Want to talk to us about what to eat and what to avoid? Book an antenatal appointment with us.
