Nutrition · Pregnancy

Is eating fish during pregnancy safe?

Fish with spinach, lemon and thyme

This is a question I get asked by almost every client I see. The answer is yes but you need to know which fish are safe and which ones to have less of or avoid during pregnancy.

What you need to know about fish:

  • Fish are important foods to eat because they provide you and your baby with protein, iron, vitamin D and essential fatty acids like omega-3.
  • Avoid raw or undercooked fish to prevent food poisoning.
  • Avoid large fish because they contain high levels of mercury that may be harmful to both your baby and you.

So which fish to avoid?

In this Guide to Eating Fish, you will learn about fish that can be eaten daily or sometimes and which to completely avoid during pregnancy.

Among the fish safe to consume daily you will find:

  • Pollock, Alaska
  • Salmon (Atlantic, Sockeye, canned)
  • Tilapia

Fish that are safe to consume once a week:

  • Tuna (canned light, white, albacore)
  • Herring
  • Sardine
  • Rainbow trout
  • Halibut, Pacific

Fish to definitely avoid during pregnancy:

  • Bigeye Tuna
  • Halibut, Atlantic
  • Shark

If you have any further questions regarding fish you can contact Telehealth Ontario 1-866-797-0000 for free and speak with a Registered Dietitian.

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