Fish safe for pregnancy – what kind and how much | Nourish with Melanie #4

I really believe that omega 3 is one of the
most important nutrients that we should be focusing on during pregnancy. Omega 3 is essential for the development of
your baby’s eyes and brain, and a lack of omega 3 is believed to increase the risk of
post natal depression. In high risk pregnancies, a higher intake
of long chain omega 3 has also been shown to reduce the risk of premature births. It is well known that fish is the best source
of omega 3. The problem is that many women avoid fish
altogether during pregnancy as they are worried about listeria and mercury toxicity. As omega 3 is so important during pregnancy,
I really want to focus on what you can eat to help you boost your omega 3 intake. Let me take you through my favourite top 4
options: Topping the list is salmon steak. Salmon steak is seriously rich in omega 3,
containing around 2000mg per serve. Obviously it needs to be well cooked to minimise
any listeria risk. Although it contains some mercury, the amount
is a lot less than many fish, so as long as you’re not eating it more than three times
per week, you should be fine! You can either purchase salmon steak fresh
from a reputable fishmonger at the market or frozen from your local supermarket. It’s quick to cook, and can be eaten as
a steak with salad or steamed veg, or added to pasta or risotto. I’d also recommend leaving the skin on,
and eating the skin as that’s where most of the omega 3 is. OK, number 2 is tinned tuna. Canned tuna generally has lower levels of
mercury than fresh tuna because the tuna used for canning are smaller species that are generally
caught when less than one year old. The Food Standard Authority of Australia and
New Zealand advises that it is safe for pregnant women to eat a small can of tuna every day
if they’re not eating any other fish. Canned tuna are an incredibly handy lunch
option and have a low risk of listeria, so are a great choice to include in your diet
throughout pregnancy. A can of tuna contains approximately 350mg
of omega 3 fats so is a good way to bump up your omega 3 intake. My third recommendation is canned sardines. I have to admit that I hesitated for a minute
before adding this to my list because they are quite high in salt, so be careful if you
have high blood pressure. But they are such a rich source of omega 3, boasting a whopping
2,400mg per 100g, and they have one of the lowest amounts of mercury of any fish. Being canned, they also have low risk of listeria
toxicity and they’re also a great source of calcium. If you haven’t tried them before, the easiest
place to start is to buy some reduced salt, canned sardines from your local supermarket
and put them into a sandwich, salad or on top of dry crackers, as you would tinned tuna. Fourth place goes to trout. Trout is also incredibly rich in omega 3 fats,
containing around fifteen hundred milligrams of omega 3 in a one hundred gram serve. yet it is relatively low in mercury. As trout is usually eaten fresh, you’ll
need to be careful of listeria. Only purchase trout from reputable fishmongers,
and be aware of freezing, thawing and re-freezing. Ideally, you want to eat it as fresh as possible.
but don’t let listeria stop you from eating trout. Just be sensible with your food
hygiene. For those of you who are still feeling hesitant
about eating fish during pregnancy, try increasing your intake of vegetarian omega 3 foods. Linseeds are one of the best vegetarian sources
of omega 3 fats. Linseeds are also known as flaxseeds which
can be a bit confusing! The type of omega 3 in linseeds is known as
ALA, and it needs to be converted into the longer chain omega 3 which is found in fish,
and known for its incredible health benefits. Unfortunately, you need to eat a lot of vegetarian
ALA omega 3 to meet your requirements of long chain omega 3, but it’s better than nothing. You can increase your intake of linseeds by
swapping to soy and linseed bread, adding a spoon of linseeds to a salad for some additional
crunch, or sprinkling some ground linseeds, sunflower seeds and almonds, known as LSA
mix, over your breakfast cereal or into a smoothie. The best thing about eating vegetarian sources
of omega 3 is that there are no worries at all about listeria or mercury! The other option for boosting your omega 3
intake is to take an omega 3 supplement. I’d really encourage you to try to get your
omega 3 from your diet, as eating fish has so many other health benefits in addition
to the omega 3. Download my meal planner from the link below
to plan out when you’re going to eat fish during the week so that you’re getting all your
three serves per week.

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