Weekly Nutrition advice
- Eating fish is healthy and especially good during pregnancy. Women who consume a variety of fish end up having full term babies and babies with higher birth weights. This is important because the longer baby remains in the womb, the stronger and healthier it will be during delivery.
- Omega-3 fatty acids found in fish is responsible for preventing premature births; it triggers a hormone which helps prevent pregnancy induced hypertension and preeclampsia as well.
- Fish is the right choice of protein because it is safe, low in fat and high in Vitamin B, iron, zinc, selenium and copper. Eating most varieties on a frequent basis should be no problem.
Good Fish options
Bass salmon Catfish sole Cod red snapper Herring halibut Mackerel Good Shellfish options Clams oysters Crab shrimp Lobster scallops
Anything in excess is not good. Do not exceed a total of 12 oz of fish in any given week.
Some of the fish that is rich in Omega-3 fatty acids include mackerel, sardines, salmon, herring, anchovies and trout. If you are a vegetarian or simply dislike fish, add canola oil, flaxseed, soybeans, walnuts and wheat germ to your diet plan because of the linolenic oil content, a type of omega-3 fatty acid found in them. Some research indicates eating fatty fish or fish oil capsules may also enhance your baby's intellect. Since fish oil is important for fetal brain development. While it is good to include omega-3 in your food plan, do not exceed 2.4g of omega 3 per day. Not all fish are safe for eating. Some fish are contaminated with dangerous substances derived from man-made pollutants called methyl mercury.
Methyl mercury can pass from mother to baby giving rise to neurological problems. Babies are especially vulnerable because of the rapid brain development that takes place inside the inutero. Pregnant women and those trying to conceive should be cautioned from taking certain types of fish more than once a month. These include shark, swordfish and tuna (fresh or frozen) nursing mothers should limit those fish to once a week. Canned tuna is safer but don't exceed more than 6 oz per week. Avoid all raw fish during pregnancy including sushi. If you are not sure about what to avoid, seek expert advice that you trust.