Proper nutrition is always important, but even more so during pregnancy. One aspect of this healthy diet is fish – but misinformation causes many pregnant mothers to shy away from this food group. In reality, it is safe to consume between 8 and 12 ounces of most types of fish per week! Seafood makes a great source of protein, iron, and omega-3 fatty acids – all essential to a healthy pregnancy. The trick is knowing which fish you can enjoy and which you should avoid.

Check out this infographic for a breakdown:

Learn which fish is safe to eat during your pregnancy.

Safe to eat 8-12 oz/week

  • Tilapia
  • Cod
  • Salmon
  • Crab
  • Shrimp
  • Sardines
  • Canned light tuna
  • Pollock Catfish

Safe to eat (up to 6 oz/week, as part of the total fish allowed)

  • Albacore or “white” tuna

Avoid (due to high methyl mercury content or food safety issues)

  • Sharko Swordfish
  • King Mackerel
  • Tilefish
  • Raw fish (including sushi, sashimi, ceviche and carpaccio) due to food poisoning risk
  • Refrigerated smoked seafood due to listeria risk

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