Fish tends to get a bad rap when it comes to pregnancy, but the fact is, you should be eating fish because of the health benefits and omega 3 fatty acids that it provides.

Generally speaking, all types of fish are good for you, but during pregnancy there are a few you have to watch out for.

Fish has a good reputation of being a low calorie, high protein brain food. Fish is full of Omega 3 fatty acids which are essential for a healthy heart, brain and your whole body. EPA and DHA are 2 Omega 3's that are found in fish. Since our body does not make these nutrients, it is essential to get it from the foods we eat.

Fish is also a great source of protein and vitamin D; and we could all use a little more vitamin D this time of year when not many of us spend a lot of time outside!

The benefits of omega 3 fatty acids:

~Help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction.
~Are important for prenatal and postnatal neurological development.
~May reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis.
~May play a beneficial role in cardiac arrhythmia, reducing depression and halting mental decline in older people.

During pregnancy, you want to be cautious of fish that are higher in mercury. This includes king mackerel, tilefish, shark and swordfish.

Good options to choose from include wild caught salmon, non albacore tuna, herring, rainbow trout, cod, Alaskan halibut, and sardines.

Shoot for 8-12 ounces of fish per week when pregnant!