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But the truth is that pregnant women can and should eat fish (with a few exceptions). It's true that not all fish is safe for pregnant women, but avoiding seafood can be detrimental too. Pregnant women should aim to eat eight to no more than 12 ounces of safe seafood a week. And, here's why. Fish is full of protein and iron. Pregnant women need at least 27 milligrams of iron a day (up from 18 milligrams pre-pregnancy) to help prevent anemia, and 71 grams of protein daily (up from 46 grams) to support the baby's growth and a woman's own physical changes.
A serving of seafood is about the size and thickness of your hand, or 1 ounce for every 20 pounds of body weight. A serving size for a 160 pound adult is 8 ounces of fish. A serving size for a 80 pound child is 4 ounces of fish. Print or order this guide in English or Spanish. Yes, you can eat fish from the red column if you are NOT a child, or a pregnant or nursing woman. If you eat a meal from the red column, choose fish from the green column for the rest of the month.