Pregnancy

During pregnancy, you have at least three chances everyday to boost your baby's health. A diet full of nourishing foods, packed with vitamins and minerals, can go a long way to ensure a bright future for your little one.

Fish is one of the smartest food choices you can make, literally. A type of omega-3 fatty acid found in abundance in seafood, called DHA, is needed for the best possible development of your baby's brain. Need more bang for your bite? Low-fat, high-protein fish is also good for mom's brain, heart and weight.

For more about seafood science, read summaries of the latest studies, visit BrainyBabies, Healthy Kids and check out recent media coverage below. 

Benefits for Baby

- Optimizes brain and eye development

DHA omega-3s make up a good part of the brain and retina. All of the DHA gathered by your growing baby must come from mom's diet. And the richest whole food source of DHA is fish, especially oily fish like salmon, tuna, sardines.

• Read "Oily Fish Makes Babies Brainier"

- May reduce pre term birth 

• Read "Eating Fish in Pregnancy Prevents Pre term Birth"

Benefits for Mom

- May help prevent and manage post-partum depression

Low levels of omega-3s are associated with low levels of the brain chemical, serotonin. And low levels of serotonin are linked to depression.

• Read "Eat Fish, Beat Post-Partum Blues"

- Helps manage optimal weight gain

Choose fish prepared healthfully - for example baked, broiled, grilled, microwaved or steamed.

- Protects heart health 

Types of Fish to Focus On

For Women Who Are or May Become Pregnant, Breast feeding Women, and Young Children

- Eat a variety of 12 ounces, or 2-4 meals, cooked seafood each week.

If you like, up to six ounces can be albacore tuna.

- Avoid Shark, King Mackerel, Tile fish, and Swordfish.

All fish contain traces of mercury, but these fish - which most American's already don't eat - should be avoided as they tend to have higher levels. 

• Read "What You Need to Know About Mercury in Fish and Shellfish"