Eating fish during pregnancy

MYTH: It’s not safe to eat fish during pregnancy.

TRUTH: Many fish are safe to eat during pregnancy, in moderation.

Fish contains high-quality protein, omega-3 fatty acids (like DHA), and other essential nutrients.

The omega-3 fatty acids in fish play a role in your baby's brain and eye development. It is safe and encouraged for you to consume at least 150 g of fish per week while pregnant, as recommended by Eating Well with Canada's Food Guide.

These fish and shellfish contain higher levels of these fatty acids and are also low in mercury: anchovy, capelin, char, hake, herring, Atlantic mackerel, mullet, pollock (Boston bluefish), salmon, smelt, rainbow trout, lake whitefish, blue crab, shrimp, clam, mussel, and oyster.

You should limit your intake of the following fish to no more than 150 g per month as they contain higher levels of mercury: fresh or frozen tuna, shark, swordfish, marlin, and orange roughy. Canned "white" and "albacore" tuna should also be limited to 300 g per week.

Ensure you thoroughly cook your fish and seafood, including smoked products.