Eating fish during and after pregnancy?

It is suggested that consuming more foods that are high in omega-3s, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is beneficial to health, even when you’re pregnant or breastfeeding.

Cold water fish, such as salmon, tuna and sardines, are the richest sources of EPA and DHA. These omega-3s may potentially reduce the risk of premature delivery and improve brain and vision development in the baby. Studies have also shown that higher consumption of omega-3s may reduce the risk of allergies in infants and lower the mother’s risk for depression. Omega-3s are also used after birth to make breast milk.

Nearly all Americans get plenty of fat in their diet, but most do not get enough omega-3 fats. Our friends at the Academy of Nutrition and Dietetics and the American College of Obstetrics and Gynecology remind us that women who are pregnant should eat 8 to 12 ounces of fish and seafood a week to help get an adequate amount of EPA and DHA for their babies. However, the 2010 Dietary Guidelines for Americans states the mean intake of seafood in the United States is approximately 3.5 ounces per week; pregnant women eating barely 2 ounces.

Women often shy away from fish during pregnancy due to concerns about contaminants, especially mercury. Recent information released in the American Journal of Preventive Medicine says that no one should cut fish out of their diet altogether as it contains too many healthy nutrients essential for growth and development.

Bridget Swinney, MS, RD, author of “Eating Expectantly: Practical Advice for Healthy Eating Before, During and After Pregnancy,” says to eat fish. “There is so much misinformation about eating fish during pregnancy. There are plenty of low-mercury, low-contaminant fish to choose from and the consensus from scientists is that the benefits of eating 12 ounces a week of low contaminant fish outweigh risks.”

Be sure to avoid shark, mackerel, swordfish, and tilefish – but check out useful tips from the American Pregnancy Association (americanpregnancy.org), as well as Academy of Nutrition and Dietetics (eatright.org), to help you feel more at ease about incorporating more EPA and DHA in your diet. Knowledge is power, adds Swinney. “The more you know, the better you and your baby will eat.”