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It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they are not necessary as part of a healthy, balanced diet and most of us need to cut down on these. Having too much vitamin A over many years could be harmful. Pregnant women are advised to avoid taking supplements containing vitamin A, including fish liver oil supplements, as too much vitamin A can be harmful to an unborn baby. Avoid giving raw shellfish to babies and children to reduce their risk of getting food poisoning. This is because the levels of mercury in these fish can affect a child's nervous system. Remember, tuna doesn't count as oily fish. Page contents Types of fish Oily fish and omega-3 fatty acids How much fish should we eat? Back to Eat well.