When you're pregnant, what you eat affects your developing fetus. While seafood generally is considered a healthy dietary choice, pregnant women need to be alert for seafood high in mercury. Mercury is a contaminant found in some seafood that is not flushed by the body. The buildup of this contaminant is bad for your developing baby's brain and nervous system.
Seafood to Avoid
Bigger fish are more apt to have mercury build up in their flesh. Avoid larger fish, such as swordfish, tilefish -- more commonly known as golden snapper or white snapper -- shark and king mackerel, recommends FoodSafety.gov, a service of the USDA. In addition, hold off on the sushi and oysters. Raw shellfish, such as oysters or clams, might contain the Vibrio bacteria, which is harmful to a developing fetus. Raw fish has the potential to house parasites and bacteria that cooking eliminates.
Seafood to Limit
Eat no more than 6 oz. of albacore tuna each week. This type of tuna commonly is found canned, but check the label of the cans in your pantry to be sure. Tuna also is a potential source of mercury, so limiting your intake of this fish minimizes the potential for exposure. Smoked seafood in a can is generally safe, but smoked seafood in the refrigerated section requires careful evaluation. It must be cooked to at least 165 degrees F to ensure that any bacteria are removed. If you enjoy fish, don't eat more than three 6 oz. servings of Chilean sea bass, blue fish, group or gulf or Spanish mackerel a month to limit potential mercury exposure.
Safe Seafood
Fish is a healthy source of protein and omega-3s, which are both good for your developing baby, so don't avoid seafood altogether. Instead, eat up to 12 oz. a week of seafood known to be low in mercury, including salmon, pollock, catfish, shrimp, cod, tilapia and crab.
Cooking
When cooking seafood, it's critical to cook it properly. FoodSafety.gov says to cook fish to 145 degrees F to remove any potential parasites or bacteria. If you're concerned, use the mercury calculator available from the Natural Resources Defense Council at NRDC.org to add up your weekly totals.
