Fish are a good source of nutrients that support a healthy pregnancy such as vitamin D, protein, and omega-3 fatty acids. Eating at least two servings of fish per week provides these benefits, however certain types of fish like tuna and swordfish contain higher levels of mercury and should be limited. The developing brain is vulnerable to mercury, so it is best to choose fish that are low in mercury and high in omega-3s, such as salmon, when eating fish twice a week during pregnancy.

1. Kasia Wojtowicz: kwojtowi@ualberta.ca
Eating fish during pregnancy: Healthy and Safe
I have talked with a number of expecting mothers and the one thing that I hear
consistently is that there is nothing more important than the health of their baby. I want to make
sure you have the information you need to make food choices that are best for your baby. You
may have heard that fish are beneficial to support a healthy pregnancy. You should know that: 1)
Fish are a good source of heathy fats, protein, and vitamin D; 2) eating fish at least twice/week
provides these nutrients; 3) certain types of fish are safer to eat than other types. These three
points will help you understand the why and how of eating fish during pregnancy.
Fish is a good source of nutrients that support a healthy pregnancy. To be exact, fish
contains vitamin D, protein, and healthy fats called omega-3 fats. Research shows that omega-3
fats support development of the fetal brain and eye. There is also a link between a higher fish
intake during pregnancy and better mental abilities during childhood. Women who exclude fish
from an otherwise healthy diet should still have a healthy pregnancy but may miss the benefits
linked to fish intake. Remember, fish provides important nutrients such as omega-3 fats, protein
and vitamin D.
At least two servings fish/week provides key nutrition. The human body is unable to
make enough omega-3 fats so you need to include them in your diet. Canada’s Food Guide
recommends at least two servings (150g) of fish per week. One serving (75g) is about the size of
a hockey puck. Supplements provide omega-3 fats but fish also contain other nutrients so a food-
based approach is better. If you exclude fish from your diet due to environmental concerns, the
Marine Conservation Society has put together a list of sustainable fish that you can choose to eat.
The point is you need at least two servings of fish/week to gain the nutritional benefits.

2. Kasia Wojtowicz: kwojtowi@ualberta.ca
Certain types of fish are safer to eat than other types. The issue is that some types of fish
contain mercury. Mercury easily crosses the placental barrier and can harm the fetus. Fish such
as fresh/frozen tuna, swordfish, orange roughy, escolar and shark contain more mercury so you
should eat them less often. These types of fish should be limited to 150 g/month. Canned
albacore “white” tuna should be limited to 300g/week. All other fish are safe. Fish such as char,
Chinook/Coho salmon, or hake are low in mercury, high in omega-3 fats, and sustainable. The
developing human brain is vulnerable to the effects of mercury so remember; choose fish that are
safe to eat.
Eating certain types of fish during pregnancy will promote healthy child development.
Remember that fish are a source of healthy fats, protein and vitamin D, two servings of fish per
week is adequate, and certain types of fish are safer to eat than other types. Eating fish while
pregnant can be a healthy choice for both you and your baby.
Related links/information:
Dietitians of Canada. Thinking about having a Baby?: http://www.dietitians.ca/Nutrition-
Resources-A-Z/Factsheets/Food-Guide/Thinking-of-having-a-Baby.aspx
Health Canada. Mercury in Fish: http://www.hc-sc.gc.ca/fn-an/securit/chem-
chim/environ/mercur/cons-adv-etud-eng.php
Health Canada. Prenatal Nutrition Guidelines for Health Professionals - Fish and Omega-3 Fatty
Acids: http://www.hcsc.gc.ca/fn-an/pubs/nutrition/omega3-eng.php
Health Canada. Prenatal Nutrition: http://www.hc-sc.gc.ca/fn-an/nutrition/prenatal/index-
eng.php
Marine Conservation Society. Fish to Eat:
http://www.fishonline.org/fishfinder?min=1&max=2&fish=&eat=1