Fish for you and your baby

Good, healthy food is always important to keep you at your best, but when you are pregnant or planning to conceive, you have to be sure you are getting everything you need to keep yourself and your baby healthy and well.
Did you know that it takes about 80,000 calories over nine months for a baby to develop and grow? During pregnancy, your need for calories and nutrients increases and it is important that you eat a healthy, balanced diet. Fish is a source of lots of the nutrients you will need during your pregnancy and eating fish twice a week can help you to get all the extra nutrients you need at this special time.

Protein
Protein is a very important nutrient that helps your baby to build healthy cells and muscles. Fish is a rich source of protein that is easy to digest.

Omega 3
Omega 3 fats are very important for developing your baby’s brain, eyes and nervous system. Oil-rich fish is an excellent source of beneficial omega 3 fats. Your body cannot make these special fats, so you must eat foods with Omega 3 fats regularly for good health. Oil –rich fish include: herring, trout, mackerel, sardines and salmon.

B Vitamins
B Vitamins are needed to help your body make new blood cells and to help you get energy from your food.

Vitamin D
Vitamin D is needed to help your body to absorb the calcium you eat. Oil-rich fish such as salmon, herring and trout are all excellent sources of Vitamin D.

Calcium
A growing baby needs lots of calcium to build bones and mums-to-be need lots of calcium to keep their bones strong right through their pregnancy. Dairy products are one of the best sources of calcium and fish can be used as a top-up. Sardines are a source of calcium and tinned salmon, when eaten with the bones, will also give you some extra calcium. Be careful though!

Iron
Iron is needed during your pregnancy to help you and your baby to make new blood cells. Babies also lay down a store of iron while they are in the womb and this iron has to last them for the first six months after birth. Oil-rich fish such as mackerel, herring and trout, are a source of iron.

Are all fish safe during pregnancy?
Fish, along with other foods, should be well cooked while you are pregnant and you should avoid raw, cured and undercooked fish such as smoked salmon or sushi. The Food Safety Authority of Ireland recommends that women who are pregnant, breastfeeding, or planning to become pregnant and young children should choose from a wide range of species but should not eat swordfish, marlin and shark, and should limit the amount of tuna that they eat. You should also avoid cod liver oil and other fish oil supplements. Cod liver oil has large amounts of Vitamin A, and too much Vitamin A can be harmful during pregnancy. Check the FSAI website at www.fsai.ie for updates on this recommendation.