Ensuring the health and well-being of your baby starts even before birth, and a crucial aspect of this journey is mindful nutrition. You’re likely already incorporating nutrient-rich foods into your diet, but understanding what to avoid is equally vital during pregnancy. Certain foods can pose risks to both your health and your baby’s development. This guide, crafted by foods.edu.vn’s culinary experts, will provide you with a detailed overview of foods to avoid when pregnant, ensuring you make informed choices for a healthy pregnancy.
Seafood High in Mercury: Limiting Exposure for Baby’s Development
Seafood is a fantastic source of lean protein and beneficial omega-3 fatty acids, which are crucial for your baby’s brain and eye development. However, some types of fish contain high levels of mercury, a heavy metal that can be detrimental to your baby’s developing nervous system. The concentration of mercury tends to be higher in larger, older fish. Therefore, it’s essential to know which seafood to avoid during pregnancy.
The U.S. Food and Drug Administration (FDA) advises pregnant women to completely avoid these high-mercury fish:
- Bigeye Tuna
- King Mackerel
- Marlin
- Orange Roughy
- Swordfish
- Shark
- Tilefish
Safer Seafood Choices:
Fortunately, many delicious and nutritious seafood options are low in mercury and safe to enjoy in moderation during pregnancy. The Dietary Guidelines for Americans recommends that pregnant individuals consume 8 to 12 ounces (224 to 336 grams) of low-mercury seafood per week, which equates to 2 to 3 servings. Here are some excellent choices:
- Anchovies
- Black Sea Bass
- Catfish
- Cod
- Freshwater Trout
- Herring
- Light Canned Tuna (limit to 12 ounces a week due to mercury content compared to other low-mercury options)
- Oysters
- Pollock
- Salmon
- Sardines
- Shad
- Shrimp
- Sole
- Tilapia
- Whitefish
Raw, Undercooked, or Contaminated Seafood: Avoiding Foodborne Illness
Beyond mercury levels, it’s crucial to avoid seafood that poses a risk of bacterial or viral contamination. Pregnancy weakens your immune system, making you more susceptible to foodborne illnesses, which can have serious consequences during pregnancy, although they are rare.
Seafood Preparation and Safety Guidelines:
To minimize the risk of foodborne illness from seafood, adhere to these guidelines:
- Say No to Raw: Avoid raw fish and shellfish entirely. This includes popular dishes like sushi, sashimi, ceviche, and raw oysters, scallops, or clams. These delicacies can harbor harmful bacteria and parasites.
- Beware of Refrigerated, Uncooked Seafood: Steer clear of refrigerated seafood labeled as nova style, lox, kippered, smoked, or jerky unless they are thoroughly cooked. Smoked seafood is safe when incorporated into cooked dishes like casseroles. Canned and shelf-stable smoked seafood options are also safe.
- Heed Local Fish Advisories: If you enjoy locally caught fish, always check for local fish advisories regarding water pollution and safe consumption limits. When in doubt about the safety of fish you’ve consumed, refrain from eating any more fish that week.
- Cook Seafood Thoroughly: Ensure seafood is cooked to an internal temperature of 145°F (63°C). Fish is properly cooked when it flakes easily with a fork and is opaque throughout. Shrimp, lobster, and scallops should be cooked until they are milky white. Cook clams, mussels, and oysters until their shells open, discarding any that remain closed.
Undercooked Meat, Poultry, and Eggs: Preventing Food Poisoning
Similar to seafood, undercooked meat, poultry, and eggs can harbor harmful bacteria like Salmonella and Listeria, increasing your risk of foodborne illness during pregnancy. Food poisoning can be more severe when you’re pregnant, and while rare, it can also affect your baby.
Meat, Poultry, and Egg Safety Measures:
Take these precautions to prevent foodborne illness from meat, poultry, and eggs:
- Cook Thoroughly: Always cook all meats and poultry until they are well-done. Use a meat thermometer to ensure they reach a safe internal temperature. Refer to reliable sources for specific temperature guidelines for different types of meat and poultry.
- Heat Hot Dogs and Lunch Meats: Cook hot dogs and deli lunch meats until they are steaming hot before consumption, or avoid them altogether. These processed meats can be sources of Listeria infection, a rare but serious foodborne illness particularly risky during pregnancy.
- Limit Refrigerated Pâtés and Meat Spreads: Avoid refrigerated pâtés and meat spreads. Canned or shelf-stable versions are generally safe.
- Cook Eggs Firmly: Cook eggs until both the yolks and whites are firm. Avoid runny yolks. Raw eggs can contain Salmonella bacteria. Be cautious of foods that may contain raw or partially cooked eggs, such as homemade eggnog, raw batter and dough (including cookie dough!), tiramisu, freshly made or homemade hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream. Commercially produced versions of some of these items may use pasteurized eggs and be safer, but always check the ingredients.
- Avoid Ready-Made Salads: Refrain from eating ready-made meat salads and seafood salads, including ham salad, tuna salad, and chicken salad, as they are prone to bacterial growth.
Unpasteurized Foods: Steer Clear of Harmful Bacteria
Many low-fat dairy products are healthy additions to your pregnancy diet. However, it’s critical to ensure they are pasteurized. Pasteurization is a heat treatment process that kills harmful bacteria like Listeria in milk and juices.
Unpasteurized Products to Avoid:
- Unpasteurized Milk: Do not consume any milk or dairy products made with unpasteurized milk.
- Soft Cheeses: Avoid soft cheeses such as Brie, Feta, and Blue cheese unless the label explicitly states they are pasteurized or made with pasteurized milk. Hard cheeses are generally safe.
- Unpasteurized Juices and Cider: Do not drink unpasteurized juice or cider. Opt for pasteurized versions available in most grocery stores.
Unwashed Fruits and Vegetables: Wash Thoroughly to Remove Contaminants
Fruits and vegetables are essential for a healthy pregnancy diet, providing vital vitamins and fiber. However, they can also carry harmful bacteria and parasites if not properly washed.
Produce Safety Tips:
- Wash All Produce: Thoroughly wash all raw fruits and vegetables under running water before eating, even if they are pre-packaged or have inedible peels. Scrub firm produce with a clean brush.
- Avoid Raw Sprouts: Do not eat raw sprouts of any kind, including alfalfa, clover, radish, and mung bean sprouts. Sprouts are grown in warm, humid conditions that are ideal for bacterial growth. Cook sprouts thoroughly to make them safe to eat.
Excessive Caffeine Intake: Moderation is Key
Caffeine readily crosses the placenta and reaches your baby. While the exact effects of caffeine on a developing fetus are still being researched, it’s generally recommended to limit caffeine intake during pregnancy as a precautionary measure.
Caffeine Guidelines:
- Limit Caffeine: Many healthcare professionals advise pregnant women to limit their caffeine consumption to less than 200 milligrams (mg) per day. Some may recommend avoiding caffeine entirely.
- Caffeine Content Awareness: Be mindful of the caffeine content in your beverages. An 8-ounce (240-milliliters, or mL) cup of brewed coffee contains approximately 95 mg of caffeine. An 8-ounce cup of brewed tea has about 47 mg, and a 12-ounce (360-mL) caffeinated cola contains around 33 mg. Remember that caffeine is also found in chocolate and some over-the-counter medications.
Herbal Tea: Exercise Caution Due to Limited Research
The effects of many herbs on fetal development are not well-understood. Therefore, it’s wise to be cautious with herbal teas during pregnancy.
Herbal Tea Recommendations:
- Consult Your Doctor: Avoid drinking herbal teas unless your healthcare provider has specifically approved them. This includes teas marketed specifically for pregnancy, as “natural” does not always equate to “safe” during pregnancy.
- Opt for Safe Alternatives: Consider caffeine-free, pregnancy-safe teas like ginger tea or peppermint tea in moderation, but always confirm with your doctor if you have any concerns.
Alcohol: Complete Abstinence is the Safest Choice
There is no established safe level of alcohol consumption during pregnancy. Therefore, the safest approach is to abstain from alcohol entirely throughout your pregnancy.
Risks of Alcohol Consumption:
- Increased Risk of Complications: Alcohol consumption during pregnancy significantly increases the risk of miscarriage and stillbirth.
- Fetal Alcohol Spectrum Disorders (FASDs): Alcohol can cause a range of developmental problems in babies, collectively known as FASDs. Fetal Alcohol Syndrome, the most severe form of FASD, can lead to distinctive facial features, intellectual disabilities, and other serious health issues.
If you are concerned about alcohol consumption before realizing you were pregnant or need help to stop drinking, please speak with your healthcare provider. They can offer guidance and support.
By being informed and making careful choices about your diet, you can significantly contribute to a healthy pregnancy and the well-being of your baby. Always consult with your healthcare provider or a registered dietitian for personalized dietary advice throughout your pregnancy.
References
- Eating healthy during pregnancy: Quick tips. Health.gov. https://health.gov/myhealthfinder/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips. Accessed May 31, 2023.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov/. Accessed May 31, 2023.
- Meat poultry and seafood — Food safety for moms to be. U.S. Food and Drug Administration. https://www.fda.gov/food/people-risk-foodborne-illness/meat-poultry-seafood-food-safety-moms-be. Accessed May 31, 2023.
- Healthy eating for women who are pregnant or breastfeeding. MyPlate.gov. https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding#. Accessed June 1, 2023.
- People at risk: Pregnant women. FoodSaftey.gov. https://www.foodsafety.gov/people-at-risk/pregnant-women. Accessed May 31, 2023.
- Advice about eating fish: For those who might become or are pregnant or breastfeeding and children ages 1-11 years. U.S. Food and Drug Administration. https://www.fda.gov/food/consumers/advice-about-eating-fish. Accessed May 31, 2023.
- Alcohol. MotherToBaby. https://mothertobaby.org/fact-sheets/alcohol-pregnancy/. Accessed June 1, 2023.
- Landon MB, et al., eds. Nutrition during pregnancy. In: Gabbe’s Obstetrics: Normal and Problem Pregnancies. 8th ed. Elsevier; 2021. https://www.clinicalkey.com. Accessed June 1, 2023.
- Spilling the beans: How much caffeine is too much? Food and Drug Administration. https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much. Accessed June 1, 2023.
