When learning that you’re pregnant, one of the first things you change is your diet. You’re now eating for two and you want to get the best nutrients for you and your baby. You’ll want to avoid all the bad food but that isn’t so easy!  Eating fish can be bad if you don’t eat the right type of fish, but you can also be missing out if you totally cut-out fish from your diet! Fish is really important during pregnancy since it provides so many benefits for you and your baby! So here’s a little memo to help you eat fish safely during your pregnancy and while breastfeeding!

Benefits of eating fish during and after pregnancy:

  • Rich in Omega-3
  • Essential to the developping fetal brain and nervous system
  • Lowers risk of low birth weight
  • Lowers risk of preterm birth
  • Lowers risk of preeclampsia
  • Boost the neurological development of the baby
  • Decreases risk of suffering post-partum depression

What to avoid?

  • Raw or undercooked fish
  • Shelfish (oysters and clams)
  • Fish with High levels of mercury
  • Refrigerated smoked or pickled fish that’s unpasteurized
  • Smoked salmon

Which fish have high levels of mercury?

  • King mackerel
  • Marlin
  • Orange roughy
  • Shark
  • Swordfish
  • Tilefish
  • Ahi tuna
  • Bigeye tuna

Why avoid fish with high levels of mercury?

Mercury can be damaging to the developing brain, to the neurological system and can cause cancer.

What fish should you prioritize?

  • Wild-caught Pacific Sardines
  • Wild-caught Alaska Salmon
  • Farmed Rainbow Trout
  • Farmed Arctic Char
  • Tilapia
  • Pollock

How to cook your fish?

Always cook your fish to 145° Fahrenheit or until opaque in the center.

How much fish a week?

  • Not more than 6 oz a week of canned “solid white” or albacore tuna
  • Eat low-mercury fish 2-3 times a week.


Remember: always ask your doctor for information!

Leave us a comment if you have more tips on how to eat fish!

Sources: Babycenter.com; fitpregnancy.com


  1. This is such an important (Topic); there needs to be more outreach regarding it’s importance.

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