When you’re pregnant, your diet becomes more important than ever. It’s crucial to eat foods that are rich in nutrients like healthy omega-3 fatty acids, which support the development of your unborn baby’s brain and nervous system. However, navigating what’s safe to eat during pregnancy can be confusing, especially when it comes to seafood like tuna, which has high nutritional value but also raises concerns due to its mercury content. So, can you eat tuna salad while pregnant? The quick answer is yes, but there are some factors to be aware of, so read on to get more details.
Can You Eat Tuna Salad While Pregnant?
Tuna is packed with essential nutrients that are particularly beneficial for pregnant women. It’s an excellent source of lean proteins, healthy fats, and important nutrients like vitamin D and docosahexaenoic acid (DHA). DHA is a type of omega-3 fatty acid crucial for the brain and eye development of your unborn baby. Consuming these nutrients during pregnancy can contribute to a healthy pregnancy and a well-nourished baby. Tuna can be a great part of a healthy diet.
Mercury Levels in Tuna
One of the main concerns with eating tuna during pregnancy is its mercury content. Mercury is a heavy metal that can be harmful, particularly to the developing nervous system of your unborn baby. Pregnant people are advised to be cautious about their intake of certain types of fish that contain high levels of mercury. The NHS has provided dietary guidelines to help pregnant women make safe choices when it comes to eating seafood.
They recommend pregnant women should not eat more than two tuna steaks (about 140g cooked or 170g when raw) or four medium-size cans of tuna (about 140g when drained) per week.
Types of Tuna and Their Mercury Content
Not all types of tuna are created equal in terms of mercury levels. Understanding the differences can help you make informed choices:
Light Tuna (Skipjack Tuna)
This is one of the best choices for pregnant women. Light tuna typically has lower mercury levels compared to other types of tuna, making it a safer option for tuna salad. Skipjack tuna makes up around 90% of the tuna sold in the UK, so this is good news for pregnant tuna eaters.
There are other types of tuna though, which typically have higher mercury levels, so be aware of what type you are buying.
Albacore Tuna (White Tuna)
Albacore tuna has higher mercury levels than light tuna. It falls under the “good choices” category, meaning you should limit your consumption.
Yellowfin Tuna
Yellowfin tuna has higher mercury levels than skipjack but lower than bigeye. It should be eaten in moderation during pregnancy.
Bigeye Tuna
This type of tuna has the highest levels of mercury and is one of the types of fish that pregnant women are advised to avoid entirely.
Fresh Tuna Steaks
Fresh tuna steaks tend to have a slightly higher mercury content than canned light tuna. Pregnant women should limit their consumption of fresh tuna steaks to reduce the risk. The NHS suggest no more than 2 tuna steaks per week when pregnant.
How Much Tuna Is Safe to Eat During Pregnancy?
Pregnant women should not eat more than two tuna steaks (about 140g cooked or 170g when raw) or four medium-size cans of tuna (about 140g when drained) per week.
It’s important to balance the benefits of consuming tuna’s healthy omega-3 fatty acids with the risks of mercury exposure. Following these guidelines helps ensure you get the nutritional benefits without putting your baby at risk.
Preparing Tuna Salad Safely During Pregnancy – Can You Eat Tuna Salad While Pregnant?
When making tuna salad, pregnant women should take several precautions to ensure it’s safe to eat:
Choose the Right Tuna
As mentioned, skipjack tuna is your best bet. Check the label for mercury content and choose reputable brands.
Avoid Raw Fish
Tuna salad should never be made with raw tuna. Raw fish can harbour harmful bacteria and parasites, posing a risk of foodborne illness. Always use fully-cooked tuna for your salad. Tinned tuna is almost always pre-cooked as the sealed cans are subjected to heat treatment, effectively cooking the tuna within.
Use Clean Utensils
To avoid contamination, use clean utensils and cutting boards when preparing tuna salad. This is especially important to prevent food poisoning during pregnancy.
Beware of Added Ingredients
If you’re adding other ingredients to your tuna salad, be mindful of items like Caesar salad dressings (which may contain raw eggs) and soft cheeses (such as blue cheese), which are best avoided during pregnancy due to the risk of listeria.
Store Properly
If you have leftover tuna salad, store it in an airtight container in the refrigerator and consume it within a day or two to prevent the growth of harmful bacteria.
The Risks of Eating Too Much Tuna During Pregnancy – Can You Eat Tuna Salad While Pregnant?
While tuna offers significant nutritional benefits, eating too much tuna during pregnancy can lead to mercury poisoning, which can harm your baby’s developing nervous system. Symptoms of mercury poisoning can include numbness, vision problems, and difficulties with coordination, but the real danger lies in the potential impact on your unborn baby’s brain development.
Moreover, excessive mercury exposure during pregnancy has been linked to low birth weight, preterm birth, and developmental delays. That’s why it’s crucial to stick to the recommended amounts and choose types of tuna that are lower in mercury.
Benefits Outweigh the Risks
The good news is that when consumed in moderation and with the right precautions, tuna salad can be a healthy and nutritious part of your pregnancy diet. The healthy omega-3 fatty acids in tuna contribute to the brain and eye development of your unborn baby, and the protein helps in the growth and repair of tissues.
Tuna is also a great source of vitamin D, which is important for the development of your baby’s bones and teeth. By adhering to the dietary guidelines provided by the NHS, you can enjoy these benefits while minimising any potential risks.
Other Safe Seafood Options During Pregnancy
If you’re concerned about mercury but still want to enjoy seafood, there are plenty of other options with low mercury levels that are safe for pregnant women:
Salmon: Rich in healthy omega-3 fatty acids and low in mercury, salmon is an excellent choice.
Sardines: These small fish are packed with omega-3s and have low mercury levels. These are one of my personal favourites, I love sardines on sourdough toast. Yummy!
During pregnancy it’s safe to eat cooked fish, sushi, but only if the fish has been cooked thoroughly and seafood/shellfish as long as it has been thoroughly cooked until steaming hot, for example mussels, pre-cooked prawns, lobster, crab, oysters, scallops and clams. See, there are plenty of options.
Try not to have more than two portions of oily fish a week. Oily fish includes mackerel, sardines and trout.
Tuna Salad Can Be Part of a Healthy Pregnancy Diet
So, yes, you can eat tuna salad while pregnant, but it’s important to do so with caution. Choose skipjack tuna over other types of tuna, limit your intake to the recommended amount, and always ensure your tuna is fully cooked. You can enjoy the nutritional benefits of tuna without worrying about high mercury levels or foodborne illness.
If you have any questions, please speak to your midwife, doctor or other professional. I’m not a professional, but this information has been taken from multiple sources including the NHS website.
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