How much seafood should you eat during pregnancy?

Eat at least 2-3 servings of seafood per week to boost babies’ brain development.

Choosing the right foods during pregnancy can make a big difference in your baby’s health and growth. Eating seafood while pregnant is an essential part of a healthy diet for you and your unborn child or breastfed baby. The recent Dietary Guidelines for Americans recommend pregnant and breastfeeding women eat at least 2 to 3 servings of seafood per week to improve babies’ eye and brain development.

Seafood is one of the only foods bursting with a type of healthy fat called omega-3 DHA. America’s favorite types of seafood all meet the FDA’s strict safety guidelines.

To get the recommended amounts and the health benefits, eat a variety of seafood. Visit Eating Seafood While Pregnant – our online guide that includes the top fish to eat and fish to avoid while pregnant.

Pregnancy Diet: Eating Seafood for Two

You only need about 300 extra calories a day during your pregnancy. So when you get a craving, satisfy it with a nutrient-rich food. The Mediterranean Diet is full of sweet foods like fruit, creamy foods like yogurt, and savory foods like fish to help satisfy your cravings during pregnancy.

Eating Mediterranean Style

Your pregnancy weight is important—too little weight gain can keep your baby from getting all the nutrients he or she needs to grow; too much weight gain may increase your chance of getting gestational diabetes (diabetes that starts during pregnancy). But rather than obsess over the scale just remember to eat simply, drink lots of water and stay active.

What About Eating Fish During Pregnancy?

Eating fish while pregnant is healthy and essential to your pregnancy diet. The amount of fish experts recommend pregnant women eat is at least 12 ounces = About 2–3 servings a week.

There are only four fish to avoid during pregnancy and breastfeeding; shark, swordfish, king mackerel and tilefish. Most women in the U.S. already do not eat these types of seafood. If you are not pregnant or breastfeeding, there are no types of commercial seafood to avoid.

Learn more about eating fish and pregnancy: what to eat and what not to eat.