Weekly Tip- Fish, Pregnancy & DHA

Many pregnant and nursing women become fearful of fish & shellfish because some types contain high levels of mercury. Mercury is a metal that can harm the brain of your unborn baby - even before it is conceived. Fish however is a great source of protein and omega-3 fatty acids. DHA is a fatty acid important to your baby's developing brain. Fish is one of the best sources of DHA. So don't cut fish out all together. Eat low mercury fish 2-3 times per week up to 12 oz total for the week. You may also want to consider taking an omega-3 fatty acid supplement that has been third party tested not to contain mercury (Nordic Naturals is a trusted brand). So how can you reap the benefits of eating fish without the dangers of mercury? Follow these tips.

Don't Eat: - Swordfish - Tilefish - King mackerel - Shark - Raw or uncooked fish or shellfish (e.g. clams, oysters, scallops). - Refrigerated uncooked smoked fish (labeled Nova-style, lox, kippered or jerky)

Eat Up to 1 Serving (6 ounces) per Week: - Tuna Steaks - Canned albacore or chunk white tuna - Halibut - Snapper

Eat Up to 2 Servings (12 ounces) Per Week: - Shrimp, crab, clams, oysters, scallops - Canned Light Tuna - Salmon - Mahi Mahi - Pollock - Catfish - Cod

Check before Eating Fish caught in Local Waters- State health departments have guidelines on fish from local waters. Or get local fish advisories at the U.S. Environmental Protection Agency Web Site. - If you're unsure about the safety of a fish from local waters, only eat 6 ounces per week and don't eat any other fish that week. Eat a variety of small, young non-fatty fish.

Source: U.S. Food and Drug Administration; Center for Food Safety and Applied Nutrition

Fitness Tip: Chart your fitness progress as a family and set goals. Post a chart in a common area, and give each other stickers for reaching goals.