Pregnancy comes with a lot of diet changes and restrictions. Eating tuna salad sandwiches is one of those things that many pregnant women question. Tuna salad is generally made from canned tuna fish mixed with mayonnaise and other ingredients like celery, pickles, and onion. While tuna salad sandwiches may seem like an easy and healthy lunch option, there are some risks associated with consuming tuna during pregnancy that need to be considered. In this article, we will explore the safety of eating tuna salad sandwiches while pregnant, looking at the potential risks, any recommended limits on tuna consumption, and some safer alternatives to enjoy.
Is tuna safe during pregnancy?
The main concern with eating tuna salad during pregnancy is the mercury levels. Mercury is a heavy metal that is found in our environment and accumulates in large predatory fish like tuna through a process called bioaccumulation. When humans consume fish high in mercury, it can be absorbed into the bloodstream and cross the placenta, potentially impacting the developing baby’s nervous system.
The FDA recommends that pregnant women eat no more than 6oz (170g) of canned light tuna or albacore tuna per week. This amount is considered safe as it limits mercury exposure for the developing baby. Eating more than the recommended amount or choosing larger, predatory fish like fresh tuna steaks puts you at higher risk for dangerous mercury exposure. Pregnant women are advised to avoid these larger fish completely.
So in moderation, canned light tuna and albacore tuna is considered safe during pregnancy. Eating tuna salad made with these tuna varieties within the recommended limits is unlikely to cause mercury poisoning. However, exceeding the recommended 6oz per week is not advised.
What are the risks of eating too much tuna while pregnant?
Eating too much tuna during pregnancy or choosing varieties higher in mercury like fresh or frozen tuna can lead to excessive exposure for both mother and baby. Here are some of the potential risks:
– Mercury poisoning – Too much mercury can damage the developing baby’s brain and nervous system leading to issues with cognition, memory, attention, language, and motor skills. It may also impact the mother’s health.
– Developmental delays – Excessive mercury exposure has been linked to delays in walking and talking in children. Higher mercury levels are also associated with learning disabilities and reduced IQ.
– Poor growth – Some studies have found an association between prenatal mercury exposure and decreased growth measures including lower birth weight and smaller head circumference.
– Heart defects – One study showed a link between blood mercury levels in pregnant women and an increased risk of certain heart defects in their infants.
To keep mercury exposure within safe limits, both the FDA and EPA provide guidelines on how much tuna pregnant women can eat weekly. Following these recommendations can help minimize the chance of mercury poisoning and related risks. Exceeding them regularly is not advised.
How much tuna can you eat each week while pregnant?
The latest FDA and EPA guidelines say that pregnant women can safely eat:
– Up to 6oz (170g) of canned light tuna per week
– Up to 6oz (170g) of canned albacore (white) tuna per week
This amounts to about 2 to 3 tuna sandwiches or salads made with canned light or albacore tuna each week.
However, they recommend avoiding or limiting the intake of the following higher mercury fish:
– Fresh or frozen tuna – including tuna steaks, sushi, etc.
– Canned chunk light tuna – often contains other larger tuna species so mercury levels can be higher
– Other high mercury fish like swordfish, shark, king mackerel, tilefish, and marlin
Any tuna you eat should be part of the total recommended 6oz for light varieties or albacore per week while pregnant or breastfeeding. Spreading it out over 2-3 meals prevents you from getting too high a dose at one time.
Are there benefits to eating tuna during pregnancy?
While mercury risks need to be managed, tuna can offer some benefits during pregnancy when consumed in moderation. Here are some of the potential benefits:
– Lean source of protein – Tuna provides lean protein needed for the developing baby and the mother’s increased protein needs during pregnancy. A 3oz serving contains around 22g of protein.
– Omega-3 fatty acids – Tuna also contains omega-3s which are important for baby’s brain and eye development. Canned light tuna has around 200mg in a 3oz serving.
– Vitamin D – Many Americans are deficient in vitamin D and tuna is one of the few natural food sources, with around 150 IU per 3oz serving. Vitamin D aids bone health and immunity.
– Selenium – Tuna contains the antioxidant mineral selenium which supports thyroid function and immunity. A 3oz serving provides around 76mcg.
– B vitamins – Tuna is rich in B vitamins like B12, B6, and niacin which help support red blood cell production and energy levels.
So tuna can be a healthy choice in pregnancy when limited to recommended amounts. The small amounts of omega-3s, vitamins, minerals and lean protein it provides can benefit both mother and baby when balanced with the risks of mercury exposure.
Tips for eating tuna safely during pregnancy
Here are some tips for pregnant women to eat tuna safely and minimize mercury risks:
– Eat no more than 6oz (170g) per week of canned light or albacore tuna
– Choose “light” or “chunk light” canned tuna which tends to be lower in mercury
– Avoid large, predatory tuna like fresh tuna, tuna steaks, sushi, etc. which are higher in mercury
– Spread out tuna intake over 2-3 meals within the weekly limit
– Avoid additional high mercury fish like swordfish, shark, tilefish, etc.
– Check any local fish advisories for safety guidance and limits
– Choose other low mercury fish like salmon, shrimp, catfish, cod, pollock, tilapia, anchovies, sardines
– Make sure to eat a variety of other healthy protein foods like beans, lentils, nuts, seeds, eggs, chicken, etc. to avoid excessive tuna intake.
Following the recommended dietary guidelines for tuna can allow pregnant women to safely reap the nutritional benefits while minimizing risks.
Healthy tuna salad substitutes while pregnant
If you are concerned about mercury exposure from tuna salad or simply want more variety in your diet, there are many healthy and delicious alternatives to try while pregnant:
Salmon salad – Canned or pouched salmon makes an excellent tuna salad substitute. Salmon is lower in mercury and a good source of omega-3 fatty acids.
Chickpea salad – For a vegetarian tuna salad, chickpeas make a fiber-rich, plant-based option. Combine with mayo or tahini, celery, onion, dill, and lemon juice.
White bean salad – Cannellini or great northern beans can also stand in for tuna in a classic salad. Mash them slightly for a similar texture.
Egg salad – Hard boiled eggs are rich in choline which aids baby’s brain development. Make an egg salad with mayo, mustard, celery and pickle relish.
Chicken salad – Combine shredded rotisserie chicken or canned chicken with mayo, lemon juice, onions, grapes or apples, and nuts or seeds.
Seafood salad – Try crabmeat, cooked shrimp or lobster salad in place of tuna. Check locally caught seafood for safety.
Cottage cheese salad – Cottage cheese plus pineapple, celery, green onions, parsley and pepper makes a protein-rich salad.
Mix and match ingredients to create your own unique pregnancy-safe tuna salad alternatives.
Are there risks with mayonnaise in tuna salad while pregnant?
Mayonnaise is a key ingredient in most tuna salad recipes, used for moisture, flavor and creamy texture. So is consuming mayo safe when pregnant?
Overall, mayonnaise that is commercially produced and pasteurized is considered low risk during pregnancy when it comes to foodborne illness. However, there are still some considerations:
- – Higher risk with homemade mayo – Homemade mayo made with raw eggs carries more risk of salmonella or other bacterial contamination leading to food poisoning.
- – Risk of spoilage – After opening, mayo can spoil more quickly at room temperature allowing bacteria like Listeria or Staph to grow. This also increases foodborne illness risk.
- – Not a probiotic food – Commercial mayo is pasteurized which destroys any beneficial probiotic bacteria that may have been present.
To lower risks from store-bought mayo during pregnancy:
- – Refrigerate after opening
- – Check “best by” dates and discard expired mayo
- – Use only commercially produced, pasteurized mayo
- – Avoid homemade mayonnaise made with raw eggs
- – Discard any tuna or seafood salad made with mayo not kept cold enough
Proper handling and storage of mayo-based salads reduces the risk of foodborne illness. Pregnant women may also consider alternatives like plain Greek yogurt which adds creaminess and probiotics. Overall, moderate mayonnaise intake as part of an otherwise healthy pregnancy diet is considered safe by most experts.
Best canned tuna options when pregnant
When buying canned tuna while pregnant, look for light tuna or albacore (white) varieties and select ones lower in sodium, fat, and other additives:
- – Light tuna – Made from smaller skipjack tuna, it’s usually lower in mercury than albacore.
- – Albacore or white tuna – Higher in mercury but still within moderate limits (6oz weekly).
- – Chunk light tuna – More variable mercury levels so limit intake.
- – Low sodium options – Choose low or no added salt versions to limit excess sodium.
- – Canned in water – Select tuna canned in water instead of oil to avoid extra fat.
- – Minimal added ingredients – Look for tuna canned with minimal extras like flavorings, preservatives, etc.
Reading labels helps identify the healthiest and safest canned tuna choices during pregnancy. Prioritize light tuna, watch your weekly amounts, and avoid fresh or frozen tuna.
Conclusion
Eating tuna salad sandwiches while pregnant can be safe and healthy when consumed in moderation and prepared properly. Limit intake to 2-3 servings per week of light canned tuna or albacore to avoid dangerous mercury exposure. Choose fresh, handled safely, and store tuna salad made with mayo chilled to lower risks. Check local fish advisories and avoid tuna species higher in mercury. Balance tuna with a variety of other protein-rich pregnancy superfoods. With some sensible precautions, you can still enjoy the lean protein, omega-3s and other nutrition tuna salad offers during pregnancy. Just be mindful of the recommendations for intake and preparation to minimize risks.
