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Pregnancy Seafood Recommendations

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Seafood is full of nutrients that you and your baby need. Fish contains lean protein, B vitamins, and iron. It is also one of the only natural sources of omega-3s, which are needed for moms’ heart health and babies’ brain and eye development.

Most expectant moms in the U.S. eat less than half a serving of seafood per week.  But, the Dietary Guidelines, American Congress of Obstetricians and Gynecologists (ACOG) and Academy of Nutrition and Dietetics all recommend eating more seafood during pregnancy.

Current recommendations on making seafood part of your healthy pregnancy diet:

Eat 2-3 servings of cooked seafood each week.  A serving is 4 ounces, about the size of your palm.
Whether fish have higher or lower levels of omega-3s, they help you meet your omega-3 needs.  Eat a variety of seafood, including some higher in omega-3s like salmon, sardines, trout, and albacore tuna.  (As much as 6 ounces of the seafood you eat each week can be albacore tuna.)

The only fish expecting and breastfeeding mothers should avoid are swordfish, shark, tilefish and king mackerel. All other commercial seafood is safe to eat—and should be eaten—during pregnancy and while breastfeeding.

The U.S. Food and Drug Administration released new draft advice for pregnant and breastfeeding woman about eating seafood in June 2014.  Read more here.

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