Pregnancy can feel like a bit of a minefield, especially when it comes to what you can and can’t have, whether that’s skincare, beauty and most importantly, food. If you’re pregnant there will be certain foods that are perfectly safe to eat, like pineapple, or that you either need to avoid or cut down on, and tuna is one of them.
Tuna’s a great source of protein, low in calories and contains lots of good nutrients that will benefit your pregnancy, but as with everything, it’s all about eating in moderation and too much of it could harm your baby.
Here we take a look at what the experts say about eating tuna while pregnant, including whether it’s safe and how much of it you’re actually allowed.
Is tuna safe to eat during pregnancy?
In short the answer is yes, however only in moderation. While there’s certain fish you need to cut out of your diet, such as smoked fish, like smoked salmon and trout, tuna is perfectly fine to have, but you’ll just need to keep an eye on how much of it you eat.
The NHS advises to eat no more than two tuna steaks per week (this is around 140g cooked or 170g raw) or four medium-sized cans of tuna (around 140g when drained) per week.
While both are safe to eat within the above guidelines (so don’t be afraid to add some to your pasta or sandwiches), fresh tuna will be better for you than canned tuna, as this contains fewer omega-3 fatty acids.
Why?
The reason why you can’t eat too much tuna during your pregnancy is because of its mercury levels. Tuna contains one of the highest levels of mercury which, if you eat too much of, can be harmful to your unborn baby, damaging their brain and the development of their nervous system.
As well as tuna, what other fish do I need to cut down on during pregnancy?
Fish to avoid completely during your pregnancy include:
• Swordfish
• Marlin
• Shark
• Raw shellfish
Again, these fish also contain high levels of mercury, whereas raw shellfish can contain harmful bacteria, toxins or viruses and give you food poisoning.
Fish safe to eat during pregnancy
• Cooked fish and seafood (give this Mediterranean baked fish recipe a go)
• Sushi (make sure the fish has been cooked thoroughly)
• Cooked shellfish (such as mussels, lobster, crab, prawns, scallops and clams)
• Cold pre-cooked prawns