Image courtesy of Randy Mayor via MyRecipes.com.

In June of 2014, the U.S. Food and Drug Administration updated their advice on fish consumption for pregnant women recommending that they eat more low-mercury fish in order to gain important health benefits. This updated advice suggests that pregnant women eat at least 8 ounces and up to 12 ounces (2-3 servings) per week of a variety of fish that are lower in mercury to support fetal growth and development.

Fish offers a variety of important nutrients such as omega-3 fatty acids to support heart and brain health as well as protein to support overall body maintenance. When looking for lower mercury choices, try one of the following options:

• Salmon
• Tilapia
• Shrimp
• Cod
• Catfish
• Canned Light Tuna

Avoid these high-mercury fish:

• Tilefish from the Gulf of Mexico
• Shark
• Swordfish
• King Mackerel

*Limit white albacore tune to 6 ounces per week.

Don't let this small list of "don'ts" keep you from enjoying the many health and taste benefits that accompany easting fish. This summer, try grilling fish for a delicious dinner packed with nutrients for both mom and baby. This recipe for Grilled Salmon with Smoky Tomato Salsa is perfect for a night outside by the grill. If you're new to cooking fish, watch this video of me, a registered dietitian, for a step-by-step tutorial of how to make Easy Baked Fish Fillets.

Holley Grainger, MS, RD is a registered dietitian and nationally recognized lifestyle and nutrition expert. She has instructed millions of home cooks on how to make simple, healthy, family-friendly meals through her online videos and media appearances. She is the mom of 3-year old, Ellie, and 6-month old, Frances. Follow her blog for practical, doable nutrition advice as well as real food tips for real families. You can also read more about Holley in our BURU Interview.