well-being nutrition


could also benefi t by eating more of a variety of fi sh lower in mercury, although the recom- mended weekly amount would vary based on the size of the child,” he says.


Building a Healthy Baby Studies support the importance of eating fi sh for the optimal growth and development of a fetus, a breastfed baby or a young child. Fatty fi sh such as salmon contain heart-healthy, omega-3 fatty acids, which may help develop the fetal brain and spinal cord. A great source of iron, zinc and protein —


and low in saturated fat — seafood pro- motes the well-being of not only expectant/


New FDA/EPA guidelines recom- mend that pregnant and breastfeeding women increase their weekly consumption of seafood


breastfeeding moms and kids, but the general population as well. Fish consumption rates in the U.S. have been declining, and most of us could benefi t from upping our intake.


Safe Choices You may be concerned that some species of fi sh contain high levels of mercury. According to FDA/EPA guidelines, if you are pregnant, are trying to become pregnant or are breastfeed- ing, the safest choices include salmon, shrimp, pollock, tilapia, catfi sh, cod and light canned tuna, which are lower in mercury. It’s best to avoid tilefi sh from the Gulf of


Mexico, shark, swordfi sh and king mackerel, entirely — and to limit white albacore tuna to


14 www.youandyourfamily.com


Choose salmon, shrimp, pollock, tilapia, catfi sh, cod and light canned tuna, which are lower in mercury


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