Eating fish during pregnancy has many benefits, which can not only supplement high-quality protein and vitamins [1], but also be beneficial to the growth and development of the fetus. Deep-sea fish is also a food source rich in iodine and polyunsaturated fatty acids, which can help the brain and vision development of the fetus.

Recommended fish: anchovy, Atlantic yellow croaker, Atlantic mackerel, black sea bass, pomfret, catfish, mussel, cod, crab, crayfish, arowana, cod, herring, lobster, barracuda, oyster, Pacific whitebait, bass, flounder, salmon, sardines, scallops and herring.

The recommended amount of fish for the first and second trimesters of pregnancy is 150 ~ 200 g. The recommended daily intake of fish, eggs and milk in the third trimester and lactation period is 200 ~ 250 g.

It is recommended to eat 2 ~ 3 meals of fish per week (the above varieties are preferred), and the weekly intake should be controlled between 226 ~ 340 g. The specific intake of fish can be adjusted according to your eating habits and structure.

If you eat about 300g of low-mercury fish or other seafood every week, you can meet the demand of DHA for your baby's brain and visual development during pregnancy, and you don't need to buy additional products such as fish oil to supplement DHA.

Canned fish can be safely eaten. It will be sealed and sterilized in a modern canning process without preservatives. Secondly, compared with Chinese cooking, the high temperature can be as high as 180 ~ 200℃, and the high temperature treatment of canned food can be as high as 12 1℃. Studies by the German Institute of Ecological Nutrition show that most substances such as protein, iron and calcium will not be lost except heat-labile vitamins B and C..

Eating some fresh fish will be limited by environmental and economic conditions. Mayo Hospital and National Osteoporosis Foundation will advise people to eat canned sardines to supplement calcium. Therefore, pregnant mothers need not be afraid of canned fish. As long as the food purchased through formal channels is safe, they can eat it with confidence.

Compared with fish soup, fish is more nutritious. In fact, fish soup is white because of fat emulsification, and it is not rich in protein. A bowl of this soup may contain 40% fat, but the protein content is only 2%. Excessive fat intake during pregnancy can easily lead to excessive weight gain.

Therefore, the intake of milky white fish soup needs to be controlled, and it is best to eat more "soup", that is, fish with high protein and low fat, to supplement protein. Similarly, bone soup is the same.