Pregnancy is a time of heightened caution, especially when it comes to diet. Expectant mothers often have questions about what is safe to eat and what isnt. One such food item that often raises questions is fish sticks. This article will address common questions about consuming fish sticks during pregnancy.
Fish sticks can seem like an ideal quick, protein-packed meal for busy pregnant women But is this freezer aisle staple safe during pregnancy? With a bit of care when selecting and preparing fish sticks, you can safely incorporate them into your prenatal diet
Why Pregnant Women Often Wonder About Fish Sticks
Fish sticks typically consist of minced fish like pollock or cod mixed with binders and flavorings then breaded and fried. This quick and convenient food understandably raises some questions when you’re eating for two
-
Mercury: Some types of seafood can contain high mercury levels, which can harm fetal development. But fish sticks are made from fish that are very low in mercury.
-
Foodborne illness: Thorough cooking kills any bacteria or parasites in fish. But some worry that fish sticks could still pose a risk.
-
Nutrition: Fish provide healthy protein and omega-3s for mom and baby. But does processing impact fish sticks’ nutritional value?
-
Additives: Pregnant women try to avoid excess sodium, oils, preservatives and artificial ingredients. Fish sticks can contain some of these.
Fortunately, by understanding the facts around each of these concerns, we can put worries to rest and safely enjoy fish sticks in moderation during pregnancy.
Mercury Levels in Fish Sticks
Mercury builds up in the tissues of large predatory fish like shark, swordfish, tilefish and king mackerel. Too much mercury from eating these fish regularly can harm a developing baby’s brain and nervous system.
But the fish typically used in fish sticks – like pollock, cod, haddock and tilapia – are very low in mercury. These smaller, shorter-lived species do not accumulate high mercury levels.
The FDA and EPA say up to 12 ounces per week of low mercury fish like those in fish sticks is safe during pregnancy. So you don’t need to limit fish stick intake due to mercury concerns.
Reducing Risk of Foodborne Illness
Raw or undercooked seafood can potentially cause foodborne infections from bacteria, viruses or parasites. Fish sticks reduced this risk because:
-
The fish is fully cooked at high temperatures during manufacturing to kill any pathogens.
-
Added preservatives inhibit microbial growth.
-
The frozen fish sticks must be heated again by the consumer to temperatures that kill germs.
As long as you bake or fry frozen fish sticks to 165°F internally or until hot and steaming, the risk of food poisoning is extremely low.
Nutritional Profile of Fish Sticks
Fish are an excellent source of lean protein, vitamins, minerals and heart-healthy omega-3 fatty acids. Fish sticks retain some of seafood’s nutritional goodness, but less than fresh fillets. Here’s how their nutrition compares:
-
Protein: Fish sticks still provide about 15g protein per 4oz serving.
-
Omega-3s: Processing reduces these healthy fats, but fish sticks supply some DHA and EPA.
-
Vitamin B12: An important nutrient for mom and baby, fish sticks provide about half the B12 in fillets.
-
Sodium: Fish sticks contain added salt, around 600-700 mg per serving.
So while not equal to eating fresh fish, fish sticks are still a decent source of nutrients pregnant women need. Balance them with lower sodium foods to keep sodium in check.
Potential Additives to Keep in Mind
When buying fish sticks, check the ingredients list to avoid or minimize:
-
Excess breading: Opt for lighter breading and smaller sticks with more fish.
-
Fried options: Choose baked or air-fried sticks to reduce oil, trans fats and acrylamide.
-
Preservatives: Watch for sulfites, nitrites and phosphates, which are common.
-
Artificial colors & flavors: Many brands add natural rather than artificial ingredients.
With a little label reading, you can find fish sticks without a lot of concerning additives. Or make your own from fresh fish with clean ingredients.
Safely Enjoying Fish Sticks During Pregnancy
Now that you know what to look for, here are some tips for safely incorporating fish sticks into your pregnancy diet:
-
Stick to 1-2 servings per week to limit sodium and preservatives. A serving is about 4 fish sticks.
-
Choose baked or air-fried for less oil, fat and acrylamide. Deep frying adds extra fat and calories.
-
Make healthier versions at home with clean ingredients. Try breaded, baked cod or pollock sticks.
-
Pair with vegetables or salad to balance the sodium with potassium.
-
Read labels carefully and select products with fewer additives and healthier oils.
-
Cook thoroughly until steaming hot – at least 165°F internally. Discard if not heated through.
Fish sticks can offer pregnant women a quick protein fix, as long as you choose carefully and enjoy in moderation. With a little caution, you can safely satisfy fish stick cravings!
The Bottom Line on Fish Sticks and Pregnancy
Fish sticks provide protein, omega-3s and several vitamins and minerals. The fish used is very low in mercury. Thorough cooking kills any bacteria or parasites. And reading labels allows you to avoid unhealthy additives.
While fresh fish is more nutritious, enjoying fish sticks 1-2 times per week poses minimal risks during pregnancy. Taking care when selecting and preparing fish sticks lets pregnant women safely enjoy this convenient food.
So next time you’re facing a busy week of work, chasing toddlers, or just need a quick meal, go ahead and indulge your fish stick craving! Just be sure to bake not fry, pair them with veggies, and stick to reasonable portions. Both you and baby can get a nutrient boost from fish sticks when consumed mindfully.
Can I eat fish sticks during my first trimester?
Yes, you can eat fish sticks during your first trimester. Yet, it is important to make sure they are fully cooked to avoid getting any kind of foodborne illness.
Psst, we have an app dedicated to pregnant moms. Learn more
How much fish sticks is safe to eat while pregnant?
The FDA recommends that pregnant women eat 8-12 ounces of fish per week. Since a serving of fish sticks is about 4 ounces, you can eat two to three servings a week without getting sick.
Psst, we have an app dedicated to pregnant moms. Learn more
Can you eat fish sticks while pregnant second trimester?
Can you eat fish while pregnant?
Omega-3s promote bone health for both you and your developing baby. Eating fish while pregnant can support your heart health by reducing blood clotting and levels of triglycerides (blood fat) and lowering blood pressure. Some (but not all) studies also show that eating fish during pregnancy may help prevent preterm birth and low birth weight.
Can I eat seafood If I’m Pregnant?
Don’t eat seafood if you aren’t sure that it was safely stored before cooking. Be sure to follow safe storing and cooking practices when eating seafood while pregnant. Always promptly refrigerate fish and shellfish in a sealed container. Use a designated cutting board for meat and fish (not the same cutting board for produce).
Is safe catch fish safe during pregnancy?
Because all fish contain at least traces of mercury, which can be harmful to the brain and nervous system if a person is exposed to too much of it over time, the American Pregnancy Association recommends Safe Catch fish. Safe Catch is the only brand that tests every single tuna for strict mercury limits (as pure as wild salmon and wild sardines).
Can you eat tuna during pregnancy?
Eat a variety of seafood that’s low in mercury and high in omega-3 fatty acids, such as: Other safe choices include: However, limit white tuna — also called albacore tuna — and tuna steaks to 6 ounces (170 grams) a week. Are there other guidelines for seafood during pregnancy? Take these steps: Avoid large, predatory fish.