Fish? Yes, please.

What is your dream post-birth meal?
At all the BirthFIT workshops, most every pregnant woman’s answer is “sushi and beer”.

Now, I’m not here to advocate for beer, but I am here to tell you that there is no reason to wait. Enjoy fish while you’re pregnant.

I know you’re hesitant because of all of the conversations about seafood and mercury contamination. However, if you have healthy gut flora, consume regular probiotics (supplement or food), and know the origin of your fish, then there should be no reason why you cannot consume fish a two to three times a week.

Traditional cultures often lived near and consumed seafood regularly, and they would often make it a top priority for the pregnant women to consume seafood. Fish is abundant in fat-soluble vitamins A and D, omega-3s, and tons of minerals. Fish is without a doubt one of the most nutrient dense foods. EVER.

Selenium is an important mineral that helps protects cells from damage. Selenium also helps to protect against mercury toxicity. You can find this mineral in a lot of seafood. In fact, a lot of the fish that is consumed in America has a lot more selenium than mercury. Isn’t it ironic how nature provides us with the tools we need to eat the nutrients we need to thrive?

Eating seafood has benefits that far out weigh the potential risks, which have been exaggerated in our society. Studies have shown that pregnant women that consume fish have infants with higher attention, visual, and language comprehension scores [JAMA 2006].

These are cool to eat while pregnant:

  • Mollusks
  • Oysters
  • Clams
  • Mussles
  • Scallops
  • Octopus
  • Squid
  • Sardines
  • Wild Salmon
  • Lobster, crayfish, shrimp, and crab

Not thrilled about but safe to eat:

  • Tilapia. This fish tends to have more omega-6 than omega-3 and not very nutrient dense. I equate it to chicken.
  • Pacific Cod. This fish contains B-vitamins but also not very much of anything else.

I would avoid these fish while pregnant:

  • Tuna
  • Farmed Salmon
  • Swordfish
  • Blue Marlin
  • Shark

If you are out and just not quite sure, then stick wild-caught, sustainable fish. Treat each fish as an individual case and make sure you know the source. If you don’t know the source, then wait til the next time.

Click here for information regarding mercury in ecosystems.




5 Rounds

50 Air squats

10 Ring Rows

5 Hang Clean and Jerks (70-95#)


4 Rounds

50 Air squats

10 Ring Rows

5 Hang Clean and Jerks (50-65#)


3 Rounds

25 Air squats

10 Ring Rows

5 Hang Clean and Jerks (PVC – 45#)


  • Ring rows can be turned into bent over rows with any weight.
  • Kettle bell or dumb bell can be used instead of the barbell.
  • Build in rest for yourself  of 1 min or 2 min between each round.

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