The Pregnant Woman’s Guide to Eating Seafood
Topics covered: Why Fish is Healthy for the Baby | Top 10 Seafood | Fish to Avoid | What to Eat | Sushi While Pregnant | Eating Out | Foods to Buy
What to Eat for a Healthy Pregnancy Diet
When you are fraught, draw a bead on to eat a assortment of cook seafood 2-3 times each week.
Eating seafood during pregnancy is a good way to get the nutrients you and your baby necessitate. Seafood is one of the alone foods rich in a healthy petroleum called omega-3 fatty acid DHA. Omega-3 DHA is needed for your baby ’ second mind and eye exploitation .
other nutrients found in seafood—including protein, calcium, vitamin D and iron—help build bones and muscles. This guidebook will show you tasty ways to meet your seafood needs so you and your baby can maximize the many benefits of pisces .
ARE SEAFOOD AND FISH THE SAME?
Both words are used in this guidebook to mean all seafood, including fish and mollusk .
Why Fish is Healthy for the Baby
research shows that moms-to-be who eat pisces 2-3 times each week during pregnancy have babies who reach these milestones more cursorily :
The most popular types of seafood in the U.S. are all safe and healthy to eat during pregnancy.
Women who are meaning or breastfeeding can eat both white ( albacore ) and light canned/pouched tuna as region of a assortment of their 2-3 servings of seafood each workweek .
Top 10 Species of Seafood Consumed by Americans
- Canned/Pouched tuna
Fish to Avoid When Pregnant
The succeed pisces should be avoided during pregnancy because they are higher in mercury, which can be harmful at very high levels .
- King mackerel
- Bigeye tuna (found in sushi)
- Orange roughy
Most Americans do not typically eat these pisces, and there are many early seafood options you can enjoy .
For the general population, there are no types of commercial seafood to avoid. Simply eat 2-3 servings of a variety of seafood each week .
What to Eat When Pregnant
To get the nutrients you and your baby need, it ’ randomness crucial to eat a assortment of foods that are wax of vitamins and minerals .
The Mediterranean Diet Pyramid shows examples of delectable and healthy food choices, including seafood .
Experts recommend the following weight gain for moms-to-be:
Read more: Does a Potato Have Potassium in It?
talk to your doctor about your healthy burden profit goals before and during pregnancy .
Most women only need about 300-400 extra calories a day during pregnancy.
These supernumerary calories should come from a variety of healthy foods, like the following nosh examples :
Sushi While Pregnant
Can You Eat Sushi While Pregnant?
Sushi is broadly condom to eat during pregnancy—but stick with sushi that includes vegetables and cooked seafood. As with cook fish, fraught women should avoid sushi that contains shark, swordfish, king mackerel, tilefish, bigeye tuna, marlin and orange roughy. To reduce your risk of getting sick from food during pregnancy, do not eat any raw meats or raw seafood .
There are many kinds of cook sushi. equitable be certain to ask your waiter for cook sushi and expression for the “ cooked ” dagger when buying sushi from a grocery storehouse .
Eating Out While Pregnant
seafood can be a healthy choice when eating out. If you ’ re distillery learning how to cook fish at home, influence towards the goal of eating seafood 2-3 times each week by ordering it at restaurants. In summation to cooked sushi, look for the take after popular and goodly seafood menu items :
- Seafood tacos
- Fish burgers and sliders
- Seafood pasta
- Shrimp stir-fry
- Mac-n-cheese with lobster, tuna or salmon
- Grilled fish kabobs
Foods to Buy While Pregnant
Grocery shopping and Meal Planning for the Expecting Mom
seafood contains nutrients you and your baby need, whether it is fresh, freeze, or canned. Frozen pisces is quickly frozen at its peak freshness, meaning that the nutrients are sealed in. Thaw fish properly for optimum guard, texture and preference .
- When you buy cold items, like fresh fish, purchase them last so they stay cool longer .
- It ’ s best to thaw freeze seafood in the refrigerator overnight. If you need to thaw cursorily, locate flash-frozen seafood in a sealed formative bag and steep in cold body of water for a curtly time .
Ideas for Lunch, Dinner and Snacks
Download the Seafood Pregnancy Diet Guide!
respective pregnancy and nutrition experts came in concert to contribution the advice found in this guide. We encourage you to download the steer for more information on
the benefits of seafood and pregnancy nutriment.
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Click to download The Pregnant Woman ’ s Guide to Eating Seafood .