eat fish -- up to 12 ounces of seafood per week. Fish has nutrients that are important for a baby's brain development. Studies show that pregnant women who eat fish regularly have children that go on to score higher on intelligence tests.
However, pregnant women should avoid fish high in mercury, like shark, swordfish, tilefish, and king mackerel. Instead, choose varieties that are lower in mercury, like shrimp, canned light tuna, salmon, and catfish. Women who are pregnant or breastfeeding can eat white tuna (albacore), but only 6 ounces a week because it's higher in mercury than light tuna.