While there isn’t a perfect pregnancy diet there are some food items that you should consume more often and others that you should avoid completely.
Here is a list of some foods to avoid while pregnant.
1. Seafoods that are known to be high in mercury
Seafood can be an excellent source of lean protein. It is full of omega-3 and omega-6 fatty acids. Fish can also promote brain and eye development in the baby. However, some fish and shellfish contain potentially dangerous levels of mercury for growing babies. The Food and Drug Administration (FDA) recommends that pregnant women avoid these types of fish:
- Bigeye tuna
- King mackerel
- Marlin
- Swordfish
- Shark
Alternatives to consider are:
- Herring
- Light canned tuna
- Salmon
- Sardines
- Tilapia
- Trout
All seafood that you consume should be fully cooked. Remember to cook fish to an internal temperature of 145 F (63 C) and avoid raw or refrigerated seafood.
2. Raw or undercooked meats
Raw or undercooked meats carry an increased risk of food poisoning. Raw or undercooked meat increases the risk of getting toxoplasmosis. For that reason, it is advised that pregnant women avoid items such as:
- Cold cured meats like salami, pepperoni, chorizo and prosciutto (unless cooked thoroughly)
3. Soft cheeses
Cheese can be a great snack and a welcome addition to most menus. Cheese is also high in calcium and can help with the baby’s growth and development. However, while pregnant, be sure to avoid cheeses that fall under the category of soft cheeses. Soft cheeses are the types you may find in the deli or specialty aisles of the grocery store. Depending on the brand or source, they may or may not be pasteurized.
Potentially unsafe cheeses include:
- Brie
- Camembert
- Roquefort
4. Eggs that are partially cooked or raw
Raw or undercooked eggs can carry harmful organisms such as E.Coli or Salmonella. Avoid eggs that are:
- Prepared with a runny yolk (e.g. over easy, sunny side up)
- Undercooked and found in certain items, such as mayonnaise, eggnog or salad dressings that contain egg
Be sure that any eggs you eat are cooked thoroughly.
5. Cut down on caffeine
If you’re a heavy coffee or tea drinker, it’s a good idea to cut down on the amount you consume while pregnant. Caffeine is a stimulant. Although our bodies can break it down, when it crosses the placenta, babies do not have the same capabilities. Furthermore, caffeine can also play a role in increasing your blood pressure.
While it’s advisable to reduce caffeine consumption as much as possible, research suggests that moderate caffeine consumption (less than 200 milligrams per day) is okay. If in doubt about how much you can safely consume, speak to your doctor.
Tips on general nutrition while pregnant
Here are some tips on general nutrition while pregnant:
- Speak to your doctor about any concerns around nutrition, weight gain or healthy eating.
- Take prenatal vitamins as soon as possible, ideally while still trying to conceive.
- For women with other existing medical issues ,such as diabetes, Crohn’s disease or epilepsy, make an appointment to speak to your doctor about more specialized nutrition tips.
Over the course of your pregnancy, build on the principles of healthy eating -plenty of fruits, vegetables, whole grains and proteins. Make sure that your daily diet includes vitamins and minerals, such as Vitamins A, C and E and be sure to avoid the items mentioned above.
References:
- http://americanpregnancy.org/pregnancy-health/diet-during-pregnancy/
- https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition
- https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844?pg=2
- https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/caffeine-intake-during-pregnancy/
- https://www.nhs.uk/pregnancy/keeping-well/foods-to-avoid/