How do I know which fish to eat during my pregnancy?

Pregnancy involves a careful choice of foods to eat. In order to keep both the foetus and the expectant mother safe, it is advisable to avoid foods at risk of contamination, such as raw and smoked fish and meat. However, in the case of cheeses, it is never easy to know precisely which ones to eat and which ones to eliminate from your diet. In any case, we’re not going to remove a whole family of food from your daily life!

We are getting closer to the end of year celebrations, which often means “shellfish platter”! Indeed, this is an opportunity to eat quality foods that are rarely consumed throughout the year: oysters, lumpfish eggs, salmon rillettes, prawns and grey shrimps, langoustines …

If you are not a vegetarian, the regular consumption of fish is recommended because it not only provides you with very good quality proteins and high levels of iron but also lipids. Found in high quantities in fatty fish such as mackerel, tuna, trout, herring or salmon (not organic preferably for the latter), omega 3 (found in the lipids) help in the baby’s growth.

The consumption of fish also allows some to reduce their consumption of meat, which is recommended to not exceed 500g per week (excluding poultry).

Fish can, however, be a vector of diseases such as listeriosis or toxoplasmosis that can be dangerous to the foetus. This is why certain precautions are advised for pregnant women, such as the removal of all raw and smoked fish from their diet. In the Pregnancy Program, the menus created by your nutritionist dietitian coach are obviously adapted to your needs and that of your baby. So you can count on it during the 9 months, and even afterwards if you want to readjust your diet. Throughout your quest for conception, you will be able to establish new goals with your coach who will help you to achieve them. In the meantime, we can help you choose the right fish over the festive period!

First, know what you eat. This means that it is safer to buy your raw fish and cook it yourself at home, rather than buying fish or shellfish already shelled and cooked industrially, which may be undercooked.  Doing it yourself also ensures less handling and a lower probability of a break in the cold chain, that naturally means less risk of contamination.

If smoked salmon catches your eye, be aware that it is not recommended during pregnancy, just like most raw shellfish. So if you are the person responsible for preparing the seafood platter for Christmas, avoid the temptation by only putting cooked fish and shellfish on it!

Apart from the special care during these 9 months, you can enjoy about two portions of fish per week of which at least one, should be fatty fish. Vary the fish types and the origin of the fish as much as possible.

If you absolutely cannot do without your raw fish, then freeze it for a whole week (thereby killing the bacteria). Eat it quickly (the same day) after thawing.

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