Fish is an important source of protein and omega-3 fatty acids, nutrients that are important for your baby’s development.
When you are pregnant it is recommended that you eat 8 to 12 ounces (225 to 340gm) per week of low mercury containing fish, that is 2 to 3 servings per week. Low mercury containing fish are the common ones we usually eat such as salmon, shrimp, pollock, tuna (light canned), tilapia, catfish, and cod.
Some larger fish, which we don’t eat much of, contain high amounts of mercury that can affect your baby’s development and you should avoid eating them altogether when pregnant. They are shark, swordfish, tilefish, and king mackerel.
In addition to the above, try to limit the intake of white (albacore) tuna to 6 ounces a week since it has high amounts of mercury as well.