Eating Fish

Fish and Pregnancy

Eating fish gives your growing baby important nutrients. Most fish have omega-3 fats. These fats help keep your heart healthy. They also have been linked with reducing the risk of sudden death by heart attack in healthy people. Omega-3 fats are important for women who are pregnant or women who may become pregnant. Eating fish regularly when you are pregnant plays a role in normal brain and eye development in your baby.

Health Canada recommends that pregnant women eat at least 2 servings of fish a week. Actually, all women, men and children should eat this amount too!

Omega-3’s in Fish

Some types of fish have more omega-3’s than others. Here is a list of this that have a lot of Omega-3’s so they are great choices:

  • Char
  • Rainbow trout
  • Lake whitefish
  • Sardines
  • Shrimp
  • Clams
  • Mussels
  • Oysters
  • Herring
  • Salmon
  • Pollock (imitation crab)

Fish that are high in mercury and need to be avoided (or limited to 1 serving per month) during pregnancy are: fresh or frozen tuna (different from canned tuna), shark, swordfish, marlin, orange roughy and escolar. The good news is, these fish aren’t found in the north!

Canned light tuna is safe and is healthy to eat.  Canned albacore tuna is sometimes called canned white tuna but is not the same as canned light tuna. If you do eat canned albacore tuna, limit it to 4 servings per week (1 serving = ½ cup or about half a 170g can).

Bonus: Fish are also a great source of Vitamin D!!

Bottom Line:

  • Eat at least 2 servings of fish high in omega-3 fats each week
  • When you eat tuna, eat “canned light tuna”
  • Avoid fish high in mercury
  • Limit canned albacore tuna and canned white tuna to 4 servings per week

Here are some delicious ways to eat more fish!

  • Try different flavours with your fish to liven it up – use lemon slices, lemon juice, dill or curry for a different twist
  • Mix canned salmon mashed up with the bones with low-fat mayonnaise, dried dill, a bit of Dijon mustard and some chopped celery and onion for a delicious sandwich filling
  • Put canned oysters, sardines or mussels on top of crackers for a snack