The Benefits Of Having Healthy Fish In Your Diet During Pregnancy
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www.fondoffood.co.uk gives you the opportunity to taste some of the finest quality fish and shellfish available in the UK.
Fish is vital for a healthy diet and has many benefits, especially for both mum and child. Fond of Food offers great seafood products which are an excellent source of Omega 3, protein and essential vitamins and minerals, such as selenium and iodine. For a healthy diet during pregnancy it is recommended that you include two fish meals per week, one of which should be an oily fish. It is thought that the Omega-3 found in oily fish may benefit the cognitive development of your unborn child, although further research is still required to confirm this theory.
It's far better to eat fish than take fish-oil supplements, as not only does it taste much better and have many health benefits but also fish liver oil supplements can contain high levels of Vitamin A which is not recommended in large quantities during pregnancy.
Important Information For Pregnant Mums
You can eat most types of seafood when you're trying for a baby, pregnant or breastfeeding. Eating fish is good for your health and the development of your baby. Pregnant women just need to avoid some types of fish and limit the amount they eat of others.This table shows the maximum number of portions you should have during pregnancy weekly & the shellfish you should avoid:
Trying For A Baby |
Pregnant |
Breast Feeding |
|
Oily fish |
2 portions |
2 portions |
Unlimited |
White Fish |
Unlimited |
Unlimited |
Unlimited |
Uncooked Shellfish |
None |
None |
None |
Tuna |
2 steaks* |
2 steaks* |
Unlimited |
Swordfish |
Avoid |
Avoid |
1 Steak* |
Marlin |
Avoid |
Avoid |
1 Steak* |
*Based on one steak weighing 140g when cooked or 170g raw
Fresh tuna is an oily fish and is high in omega 3 fatty acids, but when it's canned, these fatty acids are reduced to levels similar to white fish. So, although canned tuna is a healthy choice for most people, it isn't as good for you as fresh tuna. Oily fish is rich in omega 3 fatty acids and a good source of vitamins A and D.
If you eat two fresh tuna steaks in a week, it is recommended that you shouldn't eat any other oily fish that week. As a pregnancy guide, oily fish are very good for your health, but you should limit your consumption to no more than 2 portions a week. See below for a list of oily fish and non-oily fish available from Fond of Food.
Oily / Fatty Fish
- Salmon
- Trout
- Mackerel
- Herring
- Sardines
- Kippers
- Whitebait
- Tuna
- Smoked Mackerel
- Sprats
- Arctic Char
- Smoked Salmon
- Hot Smoked Salmon
White (Non-Oily) Fish
- Cod
- Haddock
- Plaice
- Coley
- Whiting
- Lemon Sole
- Skate
- Halibut
- Rock Salmon
- Catfish
- Dover Sole
- Hake
- Hoki
- Pollack
- Red Mullet
- Red Bream
- Seabass
- Turbot
- Ling
- Monkfish
White fish such as cod, haddock, plaice and whiting are very low in fat and contain some levels of Omega 3, but at much lower levels than oily fish.
Fish such as whitebait, canned sardines, pilchards and salmon - where you also eat the bones - are also good sources of calcium and phosphorous, which help make our bones stronger.
Shellfish contain similar nutrients to white fish and similar amounts of Omega 3; though some types of shellfish contain more Omega 3 than others. For example, crab and mussels are quite good sources of Omega 3, but prawns contain hardly any. Shellfish are also a good sources of selenium, zinc, iodine and copper, however please make sure they are cooked thoroughly before eating.
If you are pregnant and would like to eat a balanced diet of fish you should try and eat as wide a variety as possible.
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