Reassessing the Risks of Eating Fish during Pregnancy (November 2011)
Do you worry about eating fish during your pregnancy? What types of fish? How often? What kind? Also, how many ounces? Almost every pregnancy book devotes a chapter to nutrition as the key concept is eating a variety of foods. Many of these pregnancy books are not current on the latest recommendations.
Since 1994 the growing concern over the mercury content of fish caused the FDA to issue its first cautionary statement to women who were pregnant or were thinking about becoming pregnant, messages surrounding fish consumption have been cause for controversy. Historically, agencies such as the FDA, the Environmental Protection Agency, and the American Dietetic Association (ADA) have recommended that pregnant women limit their fish consumption to no more than 12 oz. per week of varieties low in mercury due to concerns over potential hazards to the developing fetus. Research demonstrates that because of these advisories, women have decreased their intake of fish and seafood while pregnant because of concerns about potential contaminants and the effect on their unborn children.
In 2010 the dietary guidelines changed, they recommended that women who are pregnant or breast feeding consume 8-12 oz. of fish and seafood low in mercury as part of a healthful diet. It has been emphasized that the fish be varied and that women avoid certain types (tuna, swordfish, tilefish, shark, and King mackerel) due to their high mercury content.
There are many reasons to add fish to the diet during pregnancy. One is that fish is a nutritional powerhouse. It contains higher concentrations of healthy fats, is lower in calories than many other protein sources and most importantly contains the omega-3 fatty acids such as EPA and DHA. One of the benefits of fatty fish consumption is that it supplies the DHA for a baby’s brain and eye development.
Safe fish and seafood are those high in EPA and DHA and low in mercury content. Examples include salmon, whitefish, mackerel, sardines, flounder, clams, shrimp, shad, canned light tuna and herring.
The FDA and ADA note that if local advisories determining the safety of fish in nearby lakes/rivers or coastal areas is not available it is recommended to consume up to 6 oz. of fish per week from local waters and no other fish for pregnant and breast feeding women.
Finally, any contaminant in fish or parasite (salmonella) can be killed by cooking the fish to 145 degrees or freezing the fish to -10 degrees F for seven days will kill parasites. It is always recommended to buy fish from a reputable source.
Women can still consume the recommended 200-300 mg DHA plus EPA daily taking a third to half tsp. per day of fish or an algae oil supplement.
