Fish are a great source of protein, vitamins and minerals. Their fats are mostly unsaturated and are a great source of omega three fatty acids.

Heath benefits:

Omega three fatty acids might prevent blood clots and irregular heartbeats that can lead to heart attacks or strokes. Adults who consume two servings of fish that are high in omega three fatty acids reduce their risk of sudden death and coronary heat disease (CHD). It is also a good source of protein, vitamin D and iron.

Mercury:

Fish also contain mercury; a naturally occurring heavy metal .One of biggest sources of mercury emission is from coal burning power plants (About 40 tons of mercury into the air a year). This emission makes its way to nearby waterways. In pregnancy, the mercury crosses the placenta and goes into the brain and nervous system of the developing fetus.

Fish contains many vital nutrients that are important for the mother and the fetus!  So it is important to incorporate fish into your diet even when you are pregnant.  However, avoid the following fish in order to keep mercury levels at a safe level.

Do not eat shark, swordfish, king mackerel or  tilefish

Eat  albacore (6oz) tuna only once a week

Try to increase your intake of the following fish which are low in mercury:

       ·  Flounde                        ·  Herring

       ·  Pollock                         ·  Crayfish

       ·  Haddock                      ·  Salmon

       ·  Tilapia

Increase your intake of low mercury fish to ensure you and your baby are receiving adequate nutrients but avoid the high mercury fish.

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I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

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I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!

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I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.

SHANA

I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.

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