What kind of fish can a nursing mother eat?

Your baby may directly benefit from your diet while you are nursing. A lot of new moms are curious about what foods are safe to eat, and fish is frequently on their minds. While fish can offer vital nutrients, it’s crucial to select the right varieties to minimize any possible hazards.

Omega-3 fatty acids and protein, which are good for the health of both you and your unborn child, are found in abundance in fish. On the other hand, certain fish species have higher mercury content, which can be dangerous if ingested in large amounts.

This post will discuss which fish varieties are suitable for nursing moms as well as ways to reap the health advantages of seafood while lowering the risk to your unborn child.

Benefits and harms

A common myth advises new mothers not to eat fish. It is thought that during lactation, especially in the first one to two months following childbirth, neither river fish nor sea fish are ideal. In actuality, pediatricians and nutritionists claim that this is a myth.

• The main advantage of fish is polyunsaturated fatty acids Omega-3. They are nowhere else to get them except fish, and the benefits from them are obvious. Omega-3 acids help to normalize the cardiovascular system, actively participate in metabolic processes, and also have a calming effect on the nervous system, which is very useful for a nursing mother.
• A large amount of B vitamins is useful for both participants in breastfeeding, because these vitamins are directly involved in metabolism at the cellular level, and also regulate the activity of the nervous system.
• Protein in the composition of fish fillet is very easily digestible, does not burden the digestive system. At the same time, it is important not only for the growing child, who will receive it with mother"s milk, but also for the woman herself, since easily digestible proteins are involved in the process of normalizing kidney function (after childbirth, their functioning is intensively restructured).
• Fish, especially sea fish, is very rich in vitamin D, which is involved in the absorption of calcium. Eating fish twice a week will allow the mother to improve the functioning of her own intestines. This will definitely not harm the child.

A nursing mother can add variety and safety to her menu by using fish, which aligns with one of the key tenets of breastfeeding.

You must be aware, though, that some fish species are excessively fatty, and this can have a detrimental effect on the composition of breast milk by making it fatty and more challenging for the child’s body to digest.

Additionally, some exotic fish species can trigger allergies in both the mother and the child. Fish caught in environmentally unclean areas or in areas where accidents have occurred can be rich in Omega-3 fatty acids as well as radioactive elements and petroleum products. This is because fish absorb a lot of harmful substances that end up in the water.

How to choose?

For a mother of a newborn, fish needs to fulfill several crucial requirements.

• It must be fresh, not expired, of high quality. You should not buy it from unknown sellers, at markets, by the roadside – such products are usually not certified, and no one vouches for their safety.
• It is best to take fish that is geographically characteristic of a particular region in which the family lives. Exotic warm-water marine varieties that are not typical for the North or the Far East are unlikely to be beneficial.

The fish’s leanness is crucial. Herring, carp, and pollock are good varieties for the first month after giving birth.

• The fillet should have a thin ice glaze if it is frozen, and the whole carcass must have intact fins and undamaged scales. The smell should be moderate. A strong smell or unnatural color is a danger signal, as are cloudy fish eyes.

What kind of fish can be eaten

Fish can be added to a woman’s diet as soon as 15–21 days after giving birth. However, it’s crucial to keep in mind that sea fish contains more allergens than river fish, so to begin with, it’s best to consume river fish during the first month of a baby’s life and while nursing. Low-fat sea fish variants can be added to the menu in the second month.

You can prepare and consume soups made with fish broth during the first month. It is best to cook fish in two different waters at first. Make soup from the secondary broth after draining the primary one. Whole boiled fish can be consumed, as can steamed, baked, or steamed with vegetables. Breastfeeding mothers can also consume stewed fish.

The best river fish to choose from are perch, which has comparatively few bones and calories, bream, which is high in potassium and chlorine, river trout, burbot, pike, and pike perch.

It’s obvious that seafood tastes better when cooked and consumed because it has fewer bones and makes a delicious fillet. You can gradually start introducing marine life into the diet at the conclusion of the first month. However, you should only do this in tiny doses—literally, with a piece of fish.

The product can be introduced if, after a day, the child does not experience an allergic reaction or digestive disturbances. Introduce all fish that fall under the category of "red fish," such as chum salmon and pink salmon, with extra caution. Since salmon is more likely than other fish to cause allergic reactions in babies, it is advised to try salmon in very small portions. In addition, sea fish is baked, boiled, steamed, and stewed.

You can easily afford the following seafood when nursing:

• salmon (rich in selenium, iodine and healthy protein);
• ocean perch (does not contain a lot of fat, but is a real leader in the amount of vitamin B12);
• hake (rich in vitamin A, has a low calorie content per 100 grams of product);
• pollock (rich in potassium and calcium, contains almost no fat, has a low calorie content);
• sardine (rich in magnesium, selenium and zinc).

Because a woman can incorporate these varieties into her menu without worrying about gaining weight, they are convenient. These are dietary types of fish, and the health benefits are certain if they are prepared properly.

What is better to abstain from?

A nursing mother should be aware that, despite all the apparent advantages, improper and uncontrolled fish consumption during lactation can be harmful to the mother’s health as well as the health of her unborn child.

In addition to increasing the risk of food poisoning, improperly stored fish that has been frozen and thawed multiple times (as evidenced by the state of the scales and cloudy eyes) also raises the risk of infection with harmful parasites that use fish as a host but are just waiting to enter the human intestine.

• White varieties of fish, suitable for introduction into the diet within the established time periods described above, must not be served fried or dried. River fish fried in a frying pan with a crispy crust is absolutely not suitable for a woman when breastfeeding. When fried, healthy and light food turns into food that is much longer and harder to digest.

• Dried and cured fish – too salty, which can lead to fluid accumulation in the body, to edema. If you ignore these requirements, the child may quite quickly begin to have stool disorders – constipation will alternate with diarrhea, breast milk will have increased fat content, which can negatively affect the condition of the stomach, pancreas and gall bladder of the baby.

• Smoked fish is dangerous for three reasons at once.
• It is salty, which again has a bad effect on the state of water-salt metabolism and can cause edema.
• When smoking, it is not subjected to total heat treatment and may well be inhabited by parasite eggs (especially if we are talking about river fish).
• Smoked fish is often treated with chemical smoke, which contains carcinogenic substances. They penetrate well into milk and are passed on to the child, increasing the likelihood of serious consequences for his health, including cancer. And this is the most compelling reason to refuse smoked fish during breastfeeding.

• Salted fish is also undesirable due to the presence of salt and spices and the lack of heat treatment. This also applies to lightly salted fish.
• When breastfeeding a baby, you should also refuse canned fish, since they are rich in sugar and preservatives. Such a composition affects the quality of breast milk, into which up to 75% of all preservative substances get without hindrance.
• You should refuse all fatty varieties of fish, even boiling and steaming mackerel and herring is categorically not recommended.

Eating fish dishes more frequently than twice a week is not advised because even moderate amounts of iodine can be toxic if taken in excess. A woman can obtain her weekly needs for Omega-3, selenium, iodine, and magnesium by eating fish for two meals.

Nursing moms should choose fish that is high in nutrients and low in mercury, like sardines, trout, and salmon, when choosing what to eat. These fish are safe for both mother and child, and they supply important omega-3 fatty acids that support the development of the baby’s brain. It is best to limit tuna consumption and stay away from fish high in mercury, such as swordfish and mackerel. Moms can benefit from a balanced, healthful diet that benefits both them and their child by choosing the right fish.

Recipes

The suggested recipes will make the life of a nursing mother easier by enabling you to prepare a fish dish that is both healthful and safe. We are confident that they fully adhere to the guidelines of therapeutic nutrition because many of them have been tested by multiple generations of mothers.

Steamed pollock for the second course

Making something so easy will not take much time. After pre-cleaning and washing the pollock carcass, cut it into pieces and season with salt (but not too much, as this can lead to kidney issues). Another option is pollock fillet.

Place the pieces in the steamer or multicooker and cook for twenty-five minutes. It can be served with vegetable stew, mashed potatoes, or buckwheat as a side dish.

Baked carp in the oven

For supper, baked river fish is a fantastic choice for the whole family—not just a nursing mother. A large carp, a small carrot, an onion, and ten grams of butter are needed for preparation. Grate the carrots and thinly slice the onion into rings. Transfer the vegetables to a baking dish and brush with butter.

It is recommended to lightly salt the fish after cleaning and washing it. Steer clear of adding spices to fish if you intend to serve it to a nursing mother. Arrange the vegetables in a layer with the whole carp on top, and then drizzle some water over them to soften them. After preheating the oven to 200 degrees, place the dish inside. Bake for approximately forty-five minutes.

Pike or pollock cutlets

They can be prepared in a variety of ways, such as steaming, stewing, or oven baking. Whatever technique you choose, you’ll need fish fillet, salt, egg, and a tiny bit of semolina. After the fillet is minced, all the ingredients are combined, and a small amount of semolina is added to keep the mince from becoming too runny.

Make the cutlets and cook them as desired, without frying them first: for at least 35 minutes in the oven, 25 minutes in a steamer, or at least 30 minutes simmered in a small saucepan with half a glass of water or fish broth. Mashed potatoes or any other kind of approved side dish may be served alongside.

Fish in sour cream sauce

You can make this dish with river fish as well as sea fish like pollock or hake. Sear the fish, dividing it into pieces, and placing it in a tiny container. Add a small amount of onions, a spoonful of olive oil, and half a glass of water, and simmer over low heat for about 30 minutes.

Add a few spoonfuls of sour cream ten minutes before it’s ready, stir gently, and cover and refrigerate for an additional ten minutes.

Fish with apples

The best fish to use for this kind of dish is sea fish, the aroma of which apples will pleasantly complement. You will need an onion and two green apples for one pollock carcass.

After washing, peel, and cut the apples into thin slices. After cleaning and peeling the fish, place it in a bowl with apple slices, onion, and salt. Let it sit for 30 minutes or until it releases juice. Place the onions and apples in the form first, followed by the fish pieces. Bake for 45 minutes or longer in the oven.

Fish casserole

Cut the fish fillet into small pieces and marinate it in a marinade made with one grated green apple for thirty minutes. You can salt the fish right away. Next, combine the fish chunks with finely chopped onion and grated carrot before placing them inside the mold. Bake for about forty minutes in the oven.

Next, add the sour cream, water, and a small amount of dill to the prepared sauce in the mold. For an additional fifteen minutes, the casserole and sauce are kept in the oven. The casserole can be eaten hot or cold, as a stand-alone meal or as a side dish.

We also recommend that you take note of this easy and fast fish soufflé recipe from the video below.

Type of Fish	Why It"s Safe
Salmon	Rich in omega-3 fatty acids, low in mercury
Trout	High in nutrients, beneficial for baby"s brain development
Canned Light Tuna	Low mercury levels compared to other tuna types
Sardines	Packed with vitamins and minerals, low in contaminants
Pollock	Lean source of protein, low mercury content

It is imperative for nursing mothers to select fish that is safe and nutritious. The health of the mother and the unborn child are supported by omega-3 fatty acids, which are found in fish like salmon, trout, and sardines. These choices are safe to consume on a regular basis because they are also low in mercury.

However, because of their elevated mercury levels, some fish species—like swordfish, king mackerel, and shark—should be avoided. The growing nervous system of a baby can be adversely affected by mercury, so it’s best to stick with safer varieties.

Nursing moms can get vital nutrients from fish if it’s included in a balanced diet, but it’s always best to make informed choices. Choosing fish with low mercury content and mixing up your selections will keep you and your infant healthy while reaping the benefits of seafood.

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