Is it safe to eat fish? Should I limit how much fish I eat when I'm pregnant?

Fish and shellfish are an important part of a healthy diet. Fish and shellfish 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 health and children's proper growth and development. So women and young children, in particular, should include fish or shellfish in their diets because of the many nutritional benefits.

However, nearly all fish and shellfish contain traces of mercury. Mercury occurs naturally in the environment and can also be released into the air through pollution. Mercury falls from the air and goes into streams and oceans. Fish absorb the mercury as they feed in these waters. It builds up more in some types of fish and shellfish than others, depending on what the fish eat, which is why the levels vary. 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 and shellfish eaten and the levels of mercury in the fish and shellfish.

There are some fish you should NOT eat if you are pregnant. Here are some guidelines:

• Do not eat any shark, swordfish, king mackerel, and tilefish (also called golden or white snapper) because these fish have high levels of mercury.
• Many of us enjoy tuna. But, to be safe, don't eat more than six ounces of “white” or “albacore” tuna or tuna steak each week.
• If you can, buy “light” tuna. But don't eat more than 12 ounces of light tuna or other cooked fish each week. Other fish that are low in mercury are shrimp, salmon, pollock, and catfish.