HealthPartners - Your guide to pregnancy

EATING FISH DURING PREGNANCY Fish is a lean protein with lots of nutritional value. But certain types of fish contain high levels of mercury and should be avoided during pregnancy. Both the FDA and Environmental Protection Agency have issued advice regarding eating fish. Some fish are safe to eat 2-3 times a week, others should be eaten only once a week, while the third group should be avoided while you’re pregnant. The following chart lists some of the most popular fish and which category they fall in. You’ll find the full FDA list at www.fda.gov/food/consumers/ eating-fish-what-pregnant-women-and-parents-should-know .

BEST FISH, BAD FISH

BEST FISH (2-3 SERVINGS WEEKLY):

• Sole • Tilapia • Trout • Tuna, canned light • Whitefish • Pacific mackerel

• Atlantic mackerel • Black sea bass • Clam • Cod

• Flounder • Haddock • Scallop • Shrimp

• Salmon • Sardine

GOOD FISH (1 SERVING WEEKLY):

NEED TO KNOW

• Tilefish

• Bluefish • Chilean sea bass • Halibut • Mahi-mahi • Striped bass (ocean)

(Atlantic Ocean) • Tuna, albacore (white tuna) • Tuna, yellowfin

OMEGA-3 FATTY ACIDS Recent studies have confirmed the benefits of including omega-3 fats, especially DHA (docosahexaenoic acid). It’s hard to get enough omega-3 and DHA from your diet alone. When you’re pregnant or breastfeeding, it’s recommended that you get at least 300 mg of DHA and a total of 650 mg of all the omega-3 fatty acids per day. DHA is important for fetal vision and brain development and can also lower the risk of premature birth.

BAD FISH (DON’T EAT):

• Swordfish • Tilefish

• King mackerel • Marlin • Orange roughy • Shark

(Gulf of Mexico)

• Tuna, bigeye

STEP 2

TRACK YOUR WEIGHT

If you were at a normal weight before becoming pregnant, you’ll probably gain about 25-30 pounds before your baby is born. Your weight gain includes the baby’s weight and other pregnancy-related changes in your body. You’ll gain the most weight during the last 2 trimesters, up to a pound a week. How much weight you should gain is based on your body mass index (BMI). Ask your health care provider what your BMI number is and how much weight you should gain to have a healthy pregnancy. The best way to manage your weight is also the best way to stay healthy over the course of your pregnancy by:

HEALTHY PREGNANCY WEIGHT

PREGNANT CARRYING 1 BABY

PREGNANT CARRYING TWINS

BMI BEFORE PREGNANCY

Underweight (<18.5)

Gain 28-40 pounds

Unknown

Normal weight (18.5–24.9)

Gain 25-35 pounds

37-54 pounds

Overweight (25–29.9)

Gain 15-25 pounds

31-50 pounds

Obese (30 or greater)

Gain 11-20 pounds

25-42 pounds

Exercise about 30 minutes a day

Eat a variety of nutritious, healthy foods

Get plenty of rest and sleep

Your Guide to A Healthy Pregnancy 31