There seem to be so many rules when it comes to diet during pregnancy. There are are many “don’ts” as well as “you musts” when it comes to foods that promote the baby’s and mother’s health. One of the trickiest areas for pregnant moms is the issue of fish consumption. On one hand, moms are told to get a healthy dose of fish for the omega-3s and other nutrients. Yet, on the other hand, moms are told to watch out for too much fish as the mercury levels could be dangerous to the baby. So, what’s a mom to do? Thankfully, there are some answers.

According to the Mayo Clinic, fish and seafood are touted as a great source of protein, iron, and omega-3s. All of these nutrients are important in development of the baby, specifically brain development. However, regular consumption of fish high in mercury can lead to a build up in the bloodstream which can eventually damage a growing baby’s brain and nervous system.

To handle this conundrum the FDA released guidelines for pregnant mothers regarding the mercury levels in fish. The guidelines state that no more than 12 oz. of low mercury fish should be consumed on a weekly basis. Fish in the “highest” mercury level category should be avoided completely and those that fall in the “high” category should be kept to three 6-oz servings per month.
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The nonprofit ocean protection group called Oceana has been performing a study, the results of which were released last week. The question – whether or not we’re being sold, and therefore eating, the fish we think we are.

Oceana took a sum of around 1,215 fish from 12 different parts of the country and examined them to see if they matched their labels or not. Listed below are the study’s findings.

• About one-third of the 1,215 fish samples bought from 2010-2012 were mislabeled.

• In a collection of 120 samples that were marked as red snapper fish, 28 different species of fish were discovered. Of those, 17 were not even within the snapper fish family.

• Southern California was the region most likely to be misinformed with 52 percent of the samples bought there actually being something different.
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With a summer heat wave affecting most of the country, home cooks are more enthusiastic than ever about recipes that don’t involve turning on the oven or stove. If you’re already tiring of salads, sandwiches and simple grilled chicken, it’s time to look to the sea for some grilling inspiration.

Lauren Salkeld , Senior Editor, Epicurious, likes to keep things simple when she’s preparing or cooking seafood on the grill.

Use healthy oils. Sometimes people perceive fish to be difficult to grill because it falls apart during the cooking process. “Fish often falls apart because it sticks to the grill,” said Salkeld. “Be sure to gently rub or brush fish with oil and you shouldn’t have too much trouble.” To keep your favorite fish figure-friendly, opt for a heart-healthy oil, like canola or olive.

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With the recent announcement that the food pyramid will be replaced by the new MyPlate icon, Americans are more aware than ever that it’s time to start eating their vegetables.

While the plate icon offers a visual, user-friendly guide to help people make better food choices, some of the 2010 Dietary Guidelines, like eating more fish, beans and whole grains, are not addressed.

Before you start cooking dinners based on MyPlate, keep the size of your plate in mind and check your portion sizes. According to the Mayo Clinic, reasonable portion sizes include:

• One serving of protein should be three to six ounces (three for women, six for men) and about the size of a deck of playing cards.

• One serving of whole grains should be the equivalent of one slice of bread, 1/3 cup brown rice or 1/2 cup whole-wheat pasta.

• One serving of dairy is equivalent to an 8 ounce glass of milk or 1 ounce cheese (about the size of four dice).

• One serving of fruit and vegetables should be approximately 1/2 cup cooked or 1 cup raw.

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During the Lent season, or the period between Ash Wednesday and Easter Sunday, many people who observe these holidays abstain from eating meat on Fridays. While this might sound tedious to dedicated carnivores,  Friday doesn’t always have to be a pizza night. If you’re already tired of spaghetti and scrambled eggs, think about incorporating seafood into your breakfasts, lunches and dinners.

If you observe Lent, keep your meals interesting on Fridays throughout the season with these spectacular seafood recipes that are filling, healthy – and even family-friendly.

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