Advice for Pregnant Moms, Nursing Moms and Young Children
Fish and shellfish are an important part of a healthy diet. They contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids. A well-balanced diet that includes a variety of fish and shellfish can contribute to heart heath and children’s proper growth and development. So, women and young children in particular should include fish or shellfish in their diets due to the many nutritional benefits.
However, nearly all fish and shellfish contain traces of mercury. For most people, the risk from mercury by eating fish and shellfish is not a health concern. Yet, some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child’s developing nervous system. The risks from mercury in fish and shellfish depend on the amount of fish eaten and the levels in mercury in the fish and shellfish. Therefore, the Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) are advising women who may become pregnant, pregnant women, nursing mothers, and young children to avoid some types of fish and eat fish and shellfish that are lower in mercury.
By following these 3 recommendations for selecting and eating fish or shellfish, women and young children will receive the benefits of eating fish and be confident they have reduced their exposure to the harmful effects of mercury.
1. Do not eat the following fish, as they contain high levels of mercury:
- Shark
- Swordfish
- King Mackerel
- Tilefish
2. East up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury. Five of the most commonly eaten fish that are low in mercury are:
- Shrimp
- Canned light tuna
- Salmon
- Pollock
- Catfish
Another commonly eaten fish, Albacore (“white”) tuna has more mercury than canned light tuna. So, when choosing your two meals of fish and shellfish, you may eat up to 6 ounces (one average meal) of albacore tuna per week.
3. Check local advisories about the safety of fish caught by family and friends in your local lakes, rivers and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish you catch from local water, but don’t consume any other fish during that week.
Follow these same recommendations when feeding fish and shellfish to your young child, but serve smaller portions.
Courtesy of the U.S. Food and Drug Administration and the U.S. Environmental Protection Agency.
