Five Ways to Eat More Fish during Pregnancy

Mary Harris, PhD, RD
Fish is full of so many of the nutrients – lean protein, calcium, vitamin D, iron, and omega-3 fats – you need when you're expecting, but almost 90 percent of moms-to-be don't eat enough. The goal during pregnancy is to eat a variety of fish 2-3 times a week, while avoiding a very short list of uncommon species: shark, swordfish, king mackerel, and tilefish. To meet this goal, remember that seafood comes in all different shapes, sizes and varieties. The following five tips will help you fit more fish in when you're pregnant and beyond:

  1. Mix it Up

    Try creative mix-ins to add a modern twist to your tuna sandwich. For a creamy blend, consider adding avocado, hummus, cottage cheese or cream cheese. Create a crunchy mixture with diced apples, carrots or green peppers.

  2. Sneak in Seafood

    Sneak super high omega-3 fish like sardines into tomato sauce, pizza, and even meatballs. They have a nutty, salty flavor when cooked and combined with other ingredients.

  3. Harness the Power of Pasta

    Carbohydrates help to fuel the body, so add cooked shrimp or pouched salmon to a favorite pasta dish for a punch of flavor plus lean protein.

  4. Swap out Predictable Proteins

    Replace the beef, chicken and pork in your favorite recipes like quesadillas or tacos with fish.

  5. More than a Filling

    Think about canned and pouched tuna as more than the filling for a sandwich. Use it as a dip with whole wheat pitas or crackers for a snack. Or try adding tuna on top of a mixed green salad to make a quick and easy lunch. If you add a whole grain roll and a piece of fresh fruit and you have a complete meal.

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