Minerals and Vitamins Healthy fetal and early childhood development depends greatly on what an expected mother consumes. Omega-3 Both mother and child benefit from omega-3, which tilapia has plenty of. Protein When a woman is pregnant, her daily required consumption of protein increases. Low Calories Can pregnant women eat tilapia? How Much Can You Eat? Precautions When Eating Tilapia Can pregnant women eat tilapia? Thaw Properly: Fish can quickly go from good to bad if left unrefrigerated.
Frozen fish should be thawed in the refrigerator or under running cold water. Do not leave it on the counter to defrost. Bacteria can start growing and cause a pregnant woman to become ill. Avoid Odorous Fish: Make sure the fish is unspoiled. If fish stinks, it is bad. It is not only dangerous for the mother, but also the child. Tilapia may have some type of odor, but it should always be fresh and mild in nature.
Any type of strong odor means you should throw it away. Cook Thoroughly: Raw and undercooked seafood can be full of food-borne germs so make sure to thoroughly cook your tilapia. Seafood should reach an temperature of degrees Fahrenheit internally or until it is opaque in color and can be flaked easily by a fork. Avoid Cross Contamination: Be careful not to use the same plate for raw and cooked fish.
Same thing goes with utensils. If you cut seafood with a knife, do not use the same knife to slice it after it is done. Also, do not use the same containers to store raw seafood and cooked seafood. Hot smoked tilapia is usually safe during pregnancy if the fish has been fully cooked during the smoking process.
Raw tilapia is unsafe in pregnancy. This is marinated strips of raw fish. Tilapia ceviche is therefore unsafe to eat during pregnancy. Tilapia sushi is also unsafe during pregnancy for similar reasons. Tilapia has one of the lowest mercury levels of all types of fish and seafood, with a mercury concentration mean PPM of only 0. In terms of filleted fish, tilapia therefore has lower mercury levels than almost any other type of fish. The only seafood lower in mercury than tilapia are scallops , clams , shrimp , oysters , and sardines.
Generally speaking, tilapia that you find in the US has low levels of mercury and has been farmed with a low environmental impact. Tilapia is good for pregnant women, because like all fish, it provides not only protein, but the omega-3 fats DHA and EPA.
Tilapia also has more omega-3 fats than beef, turkey , pork, or chicken. Omega-3s are important for pregnancy as they help build the fetal brain and retina. Tilapia, like other fish, also contains the most biologically-active omega-3 fatty acids EPA and DHA which have been shown to improve childhood development when eaten by women during pregnancy Source: NCBI.
Studies even suggest that the need for omega-3s increase throughout the pregnancy, to support fetal growth. In fact, animal studies have shown that not getting enough omega-3s during pregnancy can lead to visual and behavioral problems that cannot be reversed through supplementation once babies are born Source: NCBI. Since health guidelines are for pregnant women to get at least mg of DHA each day, this can be achieved by eating 1 to 2 servings of a variety of seafood a week rather than sticking to just one fish, as per the FDA advice Source: NCBI.
Tilapia is one of the best choices you can make for fish to eat while pregnant, and the FDA say that pregnant women should have between ounces — g of a variety of seafood every week. Fish is one of the best foods to eat when pregnant, but some types are off limits. Back to Top. In This Article. Continue Reading Below. More Healthy Eating Tips. Best and Worst Drinks for Pregnant Women. Best Foods to Eat While Pregnant. View Sources. Your Health. Pregnancy Groups. First Trimester.
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