Once you’re pregnant, everything you do in your life that affects your health needs to be examined closer to ensure the healthy development of your baby. Nutritional needs top the charts with increased attention to your diet which may be further complicated by morning sickness which, for some women, can last the entire nine months of pregnancy.
It comes as no surprise that lean protein is an optimal source of nutrition for anyone’s diet, but especially an expecting mom. In terms of calories per portion, seafood such as fish, particularly of the salmon variety which packs in those important fatty acids with low calories per portion can be a great choice. However, many pregnant women steer clear from seafood altogether with all the news we hear about mercury levels being dangerously high and a risk for the health of a developing fetus.
While some seafood may be best to avoid during pregnancy, it is not a great idea to cut out seafood altogether as they contain many nutrients that are vital to our baby’s health and development. As the saying goes don’t throw the baby out with the bath water. In the same notion don’t throw all the fish out of your diet with the worries of mercury and contamination, but do choose wisely. There are plenty of great seafood choices that are very beneficial to our developing fetus' health as well as our own.
For starters, omega-3 fatty acids aid in brain development and provide high levels of lean protein. Fish can serve as a powerful weapon against birth defects when choosing the low mercury varieties such as salmon, sardines, haddock and cod. Seafood which is high in mercury which you should avoid during pregnancy include shark, king mackerel, swordfish and tilefish. In moderation, tuna is not a problem as long as you avoid the albacore and blufin varieties and limit your consumption to a few servings a month.
It is also a good idea to steer clear of fish caught in contaminated lakes or rivers that can carry high levels of polychlorinated biphenyls, or PCBs which could travel to the placenta and affect the development of the fetus. So do be cautious when eating fish from local lakes and rivers.
Raw shellfish and uncooked sushi are also seafood choices you should postpone during pregnancy. Also, make sure that cooked mussels, clams and oysters are actually cooked all the way through so that salmonella is not a threat. Pathogens such as salmonella are destroyed through cooking, otherwise they can cause severe food poisoning in pregnancy and may cross the placenta to the fetus as well.
It is easy to be overwhelmed with all the mercury and food poisoning cautions and simply avoid seafood altogether during pregnancy, but this would be a disservice to your developing baby and yourself as there are so many benefits to safe seafood choices, such as salmon for dinner. Seafood during pregnancy can be a very healthy choice, just choose wisely and space out your seafood meals and portion sizes for moderation.