Linda Arpino, MA, RD, CDN Responds:

Linda Arpino, MA, RD, CDN, author of Eat Fit, Be Fit: Health and Weight Management Solutions, responds: Sushi (fish and seafood served raw) and sashimi (raw fish or seafood with rice) both offer protein while also being low in fat. Sashimi also provides carbohydrate from the rice. Both forms can be low in sodium if eaten alone—but when taking the soy sauce that typically accompanies them into consideration, they can be quite high in sodium. Depending upon the type of fish or seafood, sushi and sashimi may also provide a variety of vitamins and minerals. To decrease exposure to pollutants such as mercury and PCBs, eliminating shark, swordfish, and king mackerel is recommended. Opt for salmon and tuna harvested from environmentally safe waters (check with your local Environmental Protection Agency). 

Pregnant women may want to check with their doctors for recommendations of species to limit or avoid. Raw fish and seafood can contain bacteria, viruses, and parasites. The possibility of contracting these is another reason pregnant women need to be especially careful. Freezing and cooking may help kill the parasites. For this reason, restaurants in Japan that specialize in sushi often use frozen rather than fresh fish. This is not required in the United States, however, so ask your favorite restaurant about their practices regarding freezing fish and seafood.