Pregnant or breastfeeding women should eat 8 to 12 ounces of seafood weekly, focusing on low-mercury options like salmon, sardines, and shrimp

Seafood and pregnancy: how much is the right amount each week?

Let me ask you something simple: for a pregnant or breastfeeding woman, how much seafood should show up on the weekly menu? The straight answer is 8 to 12 ounces. It sounds precise, but there’s a smart reason behind it—and a few easy ways to make it work without turning the week into a nutrition puzzle.

Why seafood matters during pregnancy and beyond

Seafood isn’t just a nice option. It’s a powerhouse for growing bodies. Here’s what’s tucked inside every helpful bite:

• High-quality protein that keeps energy steady and supports tissue development.

• Omega-3 fatty acids, especially DHA and EPA, which are linked to brain development and eye health in infants.

• Important nutrients like vitamin D, iron, and iodine, which are helpful for both mom and baby.

If you’re cooking for a little one in the womb or in the first months of life, those omega-3s aren’t just nice-to-haves. They’re part of the building blocks that help with learning and growth. So the guidelines quietly reward you for including seafood in a balanced way.

The caveat: mercury matters

Here’s the thorn in the tale. Some fish carry higher mercury levels, and too much mercury isn’t great for a developing baby. The trick is not to avoid seafood entirely, but to choose varieties with lower mercury and to vary your selections. Think of it like building a colorful plate with different colors and textures rather than loading up on one ingredient.

Safe and smart choices

The rule of thumb is simple: pick seafood that’s low in mercury and eat a variety. A few dependable options include:

• Salmon: rich in omega-3s and widely available fresh or canned.

• Sardines: tiny but mighty, with healthy fats and minerals.

• Shrimp: versatile, quick to cook, and usually lower in mercury.

• Trout and other smaller fish: good options when you want something different.

There are others that fit the bill as well, but it’s wise to check local advisories if you’re fishing at the lake or coast. The point is diversity—think three or four different kinds across the week rather than piling the same fish on every plate.

What about tuna and other common catches?

Tuna can be part of the plan, but portion size matters. Light canned tuna tends to have less mercury than albacore or fresh tuna. If you love it, you don’t have to swear it off—just keep portions in check and balance them with low-mercury choices. This approach keeps your meals varied and tasty without tipping the scale toward risk.

How to fit 8–12 ounces into a weekly rhythm

If you’re wondering how to translate a number into meals, here are easy ways to structure it:

• Two to three meals per week, each about 4 to 6 ounces.

• One larger meal of around 6 ounces plus another smaller 4-ounce portion.

• A couple of quick options using canned seafood, like tuna or salmon, for days when time is tight.

The idea is consistency. A steady plan beats a big-bang approach that leaves your week sunny one day and fish-free the next. If you’re cooking for a family, you can prepare a couple of larger portions and split them across dinners, or whip up a batch of a seafood-packed sheet pan with roasted veggies for a simple, nourishing week.

Practical tips that actually work

Now, let’s make this practical. Here are some tips you can put to use today:

• Plan your seafood days like you would plan other meals. Put a small note on the grocery list: “salmon, sardines, shrimp.” A little foresight goes a long way.

• Choose a mix of fresh and canned. Fresh can be nice for a dinner, while canned options are convenient on busy days. Just check the label: aim for products with minimal additives.

• Think about preparation that preserves nutrients. Gentle grilling, baking, or steaming helps retain omega-3s better than heavy frying.

• Shop smart for budget and sustainability. Canned salmon and sardines are usually budget-friendly. Look for certifications or labels that indicate sustainable choices, if that matters to you.

• Store seafood safely. Keep it cold, cook it to the proper temperature, and don’t leave it sitting out. Simple habits prevent waste and keep flavors bright.

Translating guidelines into real coaching

If you’re guiding someone through pregnancy nutrition, this is where the coaching flavor matters. You’re helping them balance energy, protein, and essential fats while honoring personal taste, budget, and cultural food patterns. Here’s how that looks in a coaching moment:

• Personalize portions. Some days mom may crave a larger fish portion; other days, a smaller one paired with plant proteins can work.

• Address mercury with compassion. Share why certain fish are higher in mercury and how to choose safer options, without sounding judgmental.

• Celebrate small wins. A week with regular seafood meals—as part of a broader, nutrient-dense plan—counts as progress.

• Provide flexibility. If seafood isn’t appealing at a given time, suggest alternatives that still bring in omega-3s and protein, like flaxseed or algae-based supplements after consulting with a clinician (if appropriate).

Common questions you’ll hear (and how to answer)

• “Can I eat seafood every day?” The safe route is not daily, but weekly. The goal is 8–12 ounces spread across the week, with varied choices.

• “What about shellfish?” Most shellfish are fine in moderation, but the mercury thing mainly concerns larger fish. If you have allergies or sensitivity, talk with a healthcare provider.

• “Is canned fish okay?” Yes, it can be very convenient and cost-effective. Check for added salt and choose options with lower mercury when possible.

• “What about fish with bones?” Fish bones aren’t a problem in most cases. They can be a playful way to explore texture with kids, but remove bones for easier eating if needed.

A little science, a lot of everyday life

Here’s the blend that makes sense: seafood brings essential nutrients in a form that your body easily uses. For a developing baby, that means brain and nervous system support, and for a breastfeeding parent, steady protein and energy to keep up with late nights and long days. The 8–12 ounce guideline isn’t about fear; it’s about balance—getting enough nourishment while avoiding unnecessary risks.

If you’re a nutrition coach or a student learning the ropes, you’ll notice a pattern here. Good nutrition isn’t about one magic ingredient. It’s about a habit of thoughtful choices, a splash of variety, and a respect for individual needs. Seafood is a recurring theme because it naturally ties together protein, fats, and micronutrients in a way that supports both mom and baby.

A quick recap you can take into your next client session

• Weekly target: 8–12 ounces of seafood, from a variety of low-mercury options.

• Choose well: favor salmon, sardines, shrimp, trout, and similar options; limit high-mercury fish.

• Plan and portion: aim for roughly 2–3 seafood meals per week with 4–6 ounce portions.

• Make it simple: mix fresh and canned, use quick cooking methods, and keep a short shopping list with your go-to choices.

• Personalize: account for taste, budget, and any dietary restrictions. Adjust as needed and reassess after a few weeks.

The journey toward confident, nourishing meals

If you’re reading this as someone who’s navigating pregnancy or breastfeeding, you’re doing something truly meaningful—taking care of yourself while supporting your little one’s growth. And if you’re a coach or a student helping others on that journey, you’re stepping into a role that blends science with everyday life. The seafood guideline—8 to 12 ounces weekly—becomes a practical touchstone that brings together taste, nutrition, and safety in a way that feels doable, not daunting.

So next time you’re at the grocery store or planning meals, picture that week’s plate—not as a math problem, but as a small, steady act of care. A little salmon tonight, a can of sardines for lunch another day, a shrimp-skewered dinner on the weekend. It adds up to a nourishment plan your future family can actually rely on.

If you’re curious about tailoring these guidelines to a specific situation—tolerance for certain fish, cultural food preferences, or budget constraints—let’s talk through those details. After all, nutrition isn’t one-size-fits-all. It’s a flexible, human thing, and the more personalized we make it, the more likely it is to stick.

In the end, eight to twelve ounces a week isn’t just a number. It’s a practical rhythm that supports growth, health, and everyday well-being for moms and babies alike. And that rhythm, with a few well-chosen bites, can become a lasting habit that sticks long after the baby’s first steps.