Cold-water fish like salmon is packed with essential omega-3 fatty acids, most importantly a type called DHA. These healthy fats are "essential" for a number of reasons: The body can't make them on its own, they help metabolize fat-soluble vitamins like A and E, they may help reduce the risk of prenatal depression, and they're critical for the development of your baby's eyes and brain (both the brain and retina are primarily composed of DHA). The Food and Drug Administration and Environmental Protection Agency encourage pregnant women to eat 8 to 12 ounces (two to three servings) of fish every week. Opt for wild salmon, sardines, herring and farmed oysters, which are all high in omega 3s and safe for pregnancy. Cook or serve them up with acidic ingredients like sour cream, fruit salsa or lemon juice.
Not a fan of fish? Try these other omega-3-rich foods, including tofu, enriched eggs and walnuts.
Tip: Avoid large ocean predators including shark, swordfish, king mackerel, bigeye tuna, tilefish from the Gulf of Mexico, marlin, and orange roughy, which can be potentially high in toxins like mercury and dioxin.