Parents-to-be and new parents are flooded with decisions to make. What to eat or not eat, where to deliver the baby, which gear to register for––it’s exciting and overwhelming all at once. And when it comes to eating, how to navigate the waters around eating seafood has been a confusing issue.
As a registered dietitian and new mom, questions about consuming seafood during pregnancy and nursing are some of the most common food questions I get. Fortunately, as long-term research studies have emerged, I’m happy to say that recommendations have never been more clear and convincing. If you’re pregnant or nursing, it’s likely that you should be eating more fish for the health of your baby. And with the exception of four very large, and very uncommon, fish to avoid (shark, tilefish, king mackerel, and swordfish), don’t worry so much about which fish to eat. Just. Eat. More. Here’s why:
We’re not eating the recommended amounts: The US Food and Drug Administration’s (FDA) research estimates that most women simply aren’t eating enough fish to maximize health benefits to baby. In fact, their research shows that pregnant women are only eating an average of 1/2 serving of fish per week. One serving is 3-4 oz, or about the size of a woman’s palm. The FDA’s draft recommendation is to get at least 8-12 oz per week, or 2-3 servings.
Seafood is a superfood for healthy moms and babies: I’m not usually a proponent of labeling “superfoods,” since it’s the combination of foods in a healthful diet that gives the biggest health benefit. However, if I had to choose one food to dub a “superfood,” fish would be at the very top of that list.
Fish is a great source of lean protein and iron, two nutrients particularly important during pregnancy. It’s also rich in many other vitamins and minerals including vitamins A & D, selenium, choline, and iodine. What sets fish apart even further, making it so important during pregnancy and lactation, is that it’s the predominant dietary source of omega-3 fatty acids, specifically DHA, which is an essential and key nutrient in the development of a fetus’s brain and nervous system.
Moms need 200 mg/day of DHA to cover both their needs and baby’s. You can get that in 2-3 servings of fatty fish per week. Some of the best sources of omega-3 DHA include fatty fish such as salmon, tuna, sardines, herring, anchovies, and bluefish. Almost all fish contain some DHA, so no matter which ones you enjoy, you’re getting a benefit. Eating a variety and making sure to include fatty fish will ensure that you’re getting enough omega-3.
The benefits greatly outweigh the risks: What about mercury concerns? This has been a sticking point and the reason why so many women shy away from fish during pregnancy. It’s understandable too, as mixed messages may have you thinking that you’d be doing something that could potentially harm your child. However, research shows us that the opposite is true. In more than 110 studies that the FDA reviewed for their new guidelines, the evidence shows that the net benefit of eating seafood, traces of mercury and all, is overwhelmingly positive, and that avoiding it is detrimental to baby’s health. In these studies, women who ate the recommended amount of seafood each week had babies with IQs an average of three points higher than those who had not eaten fish. That’s pretty powerful stuff.
In this report, they even assessed individual types of fish and their average mercury content to establish how much of that fish you would need to eat to have a negative impact. This showed that even canned albacore tuna, which under the current FDA advice has a recommended limit of 6 oz per week, can be consumed in amounts up to 67 oz per week before you would see an adverse effect on baby. Based on this research, the new 2015 Dietary Guidelines Advisory Committee report is recommending that this old albacore-limiting advice be revised. Again, it all comes back to eating more seafood and the fact that it’s not only safe, but advisable, to do so.
Start simple: If preparing or eating more fish in general seems overwhelming, start with something simple and convenient. Canned and frozen fish are nutritious and easy to incorporate into meals. I’m a big fan of adding canned tuna or salmon to salads, whole wheat pasta, tacos, whole grain dishes, and casseroles, like a tuna enchilada casserole, for an easy lunch or dinner. If you’re not preparing as much fish at home, make it a point to order fish when you dine out.
To learn more about Bumble Bee Seafoods, visit bumblebee.com!
Stephanie Clarke is a registered dietitian, nutritionist and co-owner of C&J Nutrition, an NYC- and Washington, DC-based nutrition communications, consulting, and workplace wellness company. She is also a contributing nutrition expert for SELF magazine and a consultant for Bumble Bee Seafoods. Stephanie holds a Master of Science degree in Nutrition Communications from Tufts Friedman School of Nutrition Science and Policy. She lives in the DC area with her husband, 10-month-old daughter, and cat.
