Summary: A majority of women are not eating nearly enough fish during pregnancy, finds a new report by the Food and Drug Administration (FDA). Because of growing research on the health and developmental benefits of fish (especially omega 3-rich varieties), the FDA and the Environmental Protection Agency (EPA) are issuing their first recommendations for minimum weekly intake for pregnant and breastfeeding women.
By Colleen Canney | Posted: June 10, 2014
Are you eating enough fish? If you're pregnant or breastfeeding, the answer is likely no. That's at least according to a new FDA analysis of more than 1,000 pregnant American women, which found that more than one in five has eaten no fish in the past month. And even among those who do eat seafood, most chow down on less than half the recommended amount, with 75 percent eating fewer than 4 ounces per week.
So in response to growing research over the past decade highlighting the health benefits of fish, today the FDA and EPA issued a draft of new rules suggesting pregnant and breastfeeding women eat 8 to 12 ounces (that's two to three servings) of low-mercury fish every week. Previously the groups only outlined maximum fish intake due to concern over mercury levels – a neurotoxin found in some varieties of fish that's especially dangerous for developing babies.
"We're updating our advice because the latest science strongly indicates that eating 8 to 12 ounces per week of a variety of fish lower in mercury during pregnancy benefits fetal growth and development," says the FDA's Acting Chief Scientist Stephen Ostroff, M.D., adding 8 to 12 ounces is the optimal range to maximize the developmental benefits of fish. "The science behind [our new] recommendation was not available when we last issued fish consumption advice in 2004.
Eating omega 3-rich fish (like salmon and sardines) during pregnancy has been found to boost baby's brain power and IQ – especially important during the third trimester, when baby's noggin is growing at a fast rate. It's good for you, too, helping improve your memory and stabilize your mood. What's more, fish are filled with high-quality protein, vitamins and minerals; some (including salmon) are rich in vitamin D as well, which (among other benefits) helps your and your baby's bodies absorb calcium.
The FDA and EPA's new recommendations, which are consistent with the United State Department of Agriculture's 2010 Dietary Guidelines for Americans, suggest opting for shrimp, pollock, salmon, tilapia, catfish and cod, all varieties you can readily find in your grocery store's seafood section. Canned light tuna is another safe choice – though the organizations recommend limiting intake to 6 ounces of white (albacore) tuna per week. If possible, opt for wild over farmed fish to maximize your intake of omega-3s.
If you're pregnant or breastfeeding, however, the EPA and FDA say you should still avoid four types of fish that are associated with high mercury levels: tilefish from the Gulf of Mexico, shark, swordfish and king mackerel. And if you get your hands on fish caught from local streams, rivers and lakes (lucky you!), follow fish advisories from local authorities. If advice isn't available, limit your total intake of these fish to 6 ounces a week (1 to 3 ounces for children).
Can't stand the sight (or smell) of fish? Load up on some of these other foods that are high in omega-3 fatty acids. And though many prenatal vitamins these days contain omega-3s, talk to your doctor about whether you should take a pregnancy-safe omega-3 supplement.
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