Monday, January 4, 2010

Tuna: Good for Moms-To-Be

This is a Sponsored Post written by me on behalf of All opinions are 100% mine.

I find it very interesting how much differing views concerning pregnancy are out there. When I had my kids, the last one born 25 years ago, I was not told to avoid seafood. Today, pregnant women are told not to eat seafood such as shark, mackerel, swordfish and tilefish because they can be high in mercury and that can be harmful to the developing baby.

One type of seafood that I love is tuna. I ate tuna when I was pregnant with my children. I still enjoy a tuna sandwich for lunch A scientific report published in Environmental Health Perspectives recently stated that locally obtained seafood has higher levels of mercury, but most of the seafood consumed in the United States is not from local areas.

Some women may actually be avoiding seafood when some like healthy tuna could be beneficial to a pregnant woman. Studies have shown that tuna can help prevent depression in pregnant women. The omega-3 fatty acids also assist in brain development of the child.

Women trying to conceive can also benefit because tuna contribute to increased fertility, increases HDL (good) cholesterol and provides nutrients like the already mention Omega-3 fatty acids plus vitamin D and selenium.

Therefore, women should of course talk to their Obstetrician about diet before and during pregnancy and follow the Doctor’s recommendations, but should not be afraid to limit every type of seafood.

This is my family's favorite Tuna Casserole

* 8 ounces elbow macaroni
* 4 tablespoons butter
* 3 tablespoons finely chopped onion
* 2 tablespoons finely chopped green bell pepper
* 2 tablespoons all purpose flour
* 3/4 teaspoon salt or seasoned salt
* 1/8 teaspoon pepper
* 1 cup milk
* 1/2 cup frozen peas, thawed
* 1 can cream of mushroom soup
* 1 cup shredded Cheddar cheese
* buttered soft bread crumbs

Cook macaroni in boiling water according to package directions until tender, drain and rinse.
Melt butter in a large saucepan or Dutch oven; add chopped onions and bell pepper and sauté over low heat for about 3 to 4 minutes, until tender. Add flour, salt and pepper; cook, stirring, until smooth and bubbly. Add milk and mushroom soup and stir over low heat until smooth and thickened. Add cooked drained macaroni, flaked tuna, peas, and about half of the cheese to sauce mixture, stirring constantly. Pour the mixture into 2-quart buttered casserole; top with remaining cheese then buttered bread crumbs. Bake at 350° for 30 to 40 minutes, or until nicely browned.

Tuna casserole serves 4 to 6.

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Anonymous got mercury said...

An easy way to estimate your mercury exposure from eating tuna is to check out the free online mercury calculator at Based on the current U.S. EPA and FDA guidelines, the mercury calculator is an excellent way to know your potential mercury exposure risk. You can also use the free mobile mercury calculator for cell phone browsers at

January 25, 2010 at 5:38 PM  
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