Yes, sole is safe to eat during pregnancy in moderation. It's considered one of the better choices of seafood to consume while pregnant.
Understanding Seafood Consumption During Pregnancy
During pregnancy, it's crucial to be mindful of the seafood you eat due to the risk of mercury exposure. High levels of mercury can be harmful to the developing nervous system of the baby. However, seafood also provides valuable nutrients like omega-3 fatty acids, which are essential for brain development. Therefore, selecting low-mercury options is key.
Sole: A Good Choice
Sole is generally considered a low-mercury fish. According to dietary guidelines, pregnant women can safely consume two to three servings (approximately 8-12 ounces total) of low-mercury fish per week.
Key Considerations:
- Serving Size: Stick to the recommended serving sizes (around 4 ounces) to stay within safe mercury levels.
- Source: Where possible, choose sole that is wild-caught and from sustainable sources.
- Preparation: Ensure that the sole is cooked thoroughly to an internal temperature of 145°F (63°C) to kill any harmful bacteria.
- Variety: While sole is a good choice, try to incorporate a variety of other low-mercury fish into your diet, such as cod, haddock, salmon, and shrimp, to get a broader range of nutrients.
What to Avoid:
Avoid high-mercury fish like:
- Swordfish
- Shark
- King Mackerel
- Tilefish
By choosing low-mercury options like sole and following recommended serving sizes, you can safely enjoy the benefits of seafood during your pregnancy.
