Avoid albacore tuna. Instead, choose "light" tuna, because it has a lower level of mercury Avoid mercury! Women and children should not eat shark, swordfish, king mackerel, and tilefish, because they have the highest levels of mercury. Eat fish low in mercury. anchovies, catfish, clam, cod, crab, crawfish, flatfish, haddock, herring, lobster, mullet, oysters, perch, pollock, salmon, shrimp. Get enough iron. All women who have periods should ensure their diet contains enough iron -- or should take an iron supplement Limit your mercury from fish. Don't eat more than 6 oz per week of shark or swordfish, or any fish caught in unknown local waters Take a prenatal vitamin supplement. If you even might get pregnant, this B-vitamin, iron & folate prevents a variety of health problems for you and your baby Watch your folate!. If you are thinking of getting pregnant, or are pregnant, getting enough folic acid is essential for normal child development.