When you are pregnant, fish can be a practical and nutritious part of your diet, but it's completely normal to be unsure about which types are best and how to avoid unnecessary risks. Here's a simple, action-oriented guide, based on general Danish dietary guidelines from the authorities, so you can make choices that feel safe in everyday life.

Yes, many pregnant women can safely eat fish. The point is to choose fish types and preparation methods suitable for pregnancy, and to vary your intake to get good nutrients without getting too much of undesirable substances from individual species.

Aim for a combination of:

• Cooked fish (e.g., oven-baked, pan-fried, steamed)
• Variation between lean and fatty fish
• Safe food hygiene in the kitchen (cool correctly, avoid cross-contamination, and cook thoroughly when relevant)

If you have specific conditions such as allergies, thyroid disease, or other dietary considerations, you may benefit from discussing your choices with your midwife or doctor.

As a pregnant woman, you can typically choose the more common fish that are often part of a varied diet, and alternate between different species throughout the week. This makes it easier to achieve a good balance.

• Choose fish from reliable sources with a good cold chain.
• Alternate between different fish instead of eating the same type every time.
• Consider fresh, frozen, and canned fish to make it realistic in a busy week.

If you are unsure about a specific type of fish, check the updated recommendations from the Danish Veterinary and Food Administration, as advice may change over time.

Some fish can contain higher levels of mercury, which is why pregnant women are typically advised to be extra aware of large predatory fish. This is not to cause concern, but to give you a clear guideline: variety and thoughtfulness are the way forward.

If fish is a significant part of your diet, it may be particularly relevant to discuss it with a professional so you don't have to face uncertainties alone.

Raw fish and sushi can be an area where many feel insecure, because raw ingredients and hygiene are especially important during pregnancy. If you want to eat sushi, it's primarily about evaluating raw fish versus cooked fish and choosing a place with high food safety.

• Choose cooked fish or vegetarian options if you want to be on the safe side.
• Only eat raw fish if you trust the handling, freshness, and cold chain.
• Be extra careful if you also suffer from nausea or a sensitive stomach, where raw food can feel more challenging.

Tuna is a classic in lunch boxes, but advice can vary depending on the type (e.g., fresh tuna vs. canned tuna) and how often you eat it. Therefore, it's a good idea to make tuna part of your variety rather than something you eat every day.

• Keep it as an occasional item in a varied week.
• Alternate with other types of cold cuts or other fish, so you don't get too much of the same thing.
• Check official recommendations if tuna is a regular habit in your household.

As you adjust your diet and habits during pregnancy, your body may also feel more sore, heavy, or tired, and practical support can make a noticeable difference in everyday life. If you need extra relief, a support belt can help your abdomen and lower back when you're on the move: Support Belts and Maternity Support Belt.

If you also need a bra that supports without an underwire, a solution with gel technology can be a safe alternative because it is designed to support without blocking milk ducts: Maternity Bra & Nursing Bra and Gel-Support Maternity Nursing Bra.