Pregnancy is a transformative journey where nurturing a healthy baby becomes the top priority. While you’re likely focusing on incorporating nutritious foods into your diet, understanding what to avoid is equally crucial. Certain foods can pose risks to both your health and your baby’s development. This guide, based on expert recommendations, outlines essential foods to steer clear of during pregnancy to ensure a safe and healthy nine months.
Steer Clear of Seafood High in Mercury
Seafood is often praised for its protein content and omega-3 fatty acids, beneficial for your baby’s brain and eye development. However, some types of fish contain high levels of mercury, a neurotoxin that can harm your baby’s developing nervous system. Mercury accumulates more in larger, older fish.
The U.S. Food and Drug Administration (FDA) advises pregnant women to avoid these high-mercury fish:
- Bigeye Tuna
- King Mackerel
- Marlin
- Orange Roughy
- Swordfish
- Shark
- Tilefish
Fortunately, you don’t have to eliminate seafood entirely. Low-mercury options are safe and encouraged. The Dietary Guidelines for Americans recommend 8 to 12 ounces (224 to 336 grams) of low-mercury seafood per week, which translates to 2 to 3 servings. Safe choices include:
- Anchovies
- Black Sea Bass
- Catfish
- Cod
- Freshwater Trout
- Herring
- Light Canned Tuna (limit to moderate consumption due to sodium)
- Oysters
- Pollock
- Salmon (excellent source of Omega-3s)
- Sardines
- Shad
- Shrimp
- Sole
- Tilapia
- Whitefish
Avoid Raw, Undercooked, or Contaminated Seafood
Beyond mercury levels, raw and undercooked seafood can harbor harmful bacteria and viruses, leading to foodborne illnesses. Pregnancy increases your susceptibility to these illnesses, and while rare, they can also affect your baby.
To minimize risks associated with seafood consumption:
- Say no to raw fish and shellfish: This includes sushi, sashimi, ceviche, and raw oysters, scallops, and clams. These delicacies, while tempting, are best avoided during pregnancy.
- Refrigerated, uncooked seafood is off-limits: Seafood labeled as nova style, lox, kippered, smoked, or jerky, if refrigerated and uncooked, should be avoided. Smoked seafood is safe if cooked thoroughly, like in casseroles. Canned and shelf-stable smoked seafood are also safe options.
- Pay attention to local fish advisories: If you enjoy locally caught fish, check for advisories regarding water pollution and safe consumption frequency. If unsure about fish you’ve eaten, refrain from eating more fish that week.
- Cook seafood thoroughly: Ensure fish reaches an internal temperature of 145°F (63°C). Cook until it flakes easily with a fork and appears milky white throughout. Shrimp, lobster, and scallops should be cooked until milky white. Clams, mussels, and oysters are done when their shells open; discard any that remain closed after cooking.
Undercooked Meat, Poultry, and Eggs: A Pregnancy No-Go
Pregnancy weakens your immune system, making you more vulnerable to food poisoning from bacteria, also known as foodborne illness. Reactions to food poisoning can be more severe during pregnancy, and in rare cases, it can impact the baby.
Protect yourself from foodborne illnesses by following these guidelines:
- Cook meats and poultry completely: Use a meat thermometer to verify they reach safe internal temperatures.
- Heat hot dogs and lunch meats until steaming hot: Alternatively, avoid them entirely. They can be sources of Listeria infection, a rare but serious foodborne illness, especially dangerous during pregnancy.
- Avoid refrigerated pâtés and meat spreads: Canned and shelf-stable versions are acceptable.
- Cook eggs until yolks and whites are firm: Raw eggs can contain Salmonella bacteria. Avoid foods potentially made with raw or partially cooked eggs, such as homemade eggnog, raw batter and dough, tiramisu, fresh or homemade hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream. Commercially produced versions of these may be pasteurized and safe, but always check labels.
- Skip ready-made meat or seafood salads: This includes ham salad, tuna salad, and chicken salad, as they can harbor bacteria.
Unpasteurized Foods: Stay on the Safe Side
Many low-fat dairy products are healthy choices during pregnancy, like skim milk, mozzarella, and cottage cheese. However, it’s vital to avoid anything containing unpasteurized milk. Unpasteurized products can carry bacteria that cause foodborne illnesses.
Avoid soft cheeses like Brie, Feta, and Blue cheese unless explicitly labeled as “pasteurized” or “made with pasteurized milk.” Also, refrain from drinking unpasteurized juice or cider. Pasteurization is a heat treatment process that kills harmful bacteria, making these products safe for consumption.
Wash Fruits and Vegetables Thoroughly
To eliminate harmful bacteria, meticulously wash all raw fruits and vegetables before consumption. Avoid raw sprouts, including alfalfa, clover, radish, and mung bean sprouts, as they are prone to bacterial contamination. Ensure sprouts are thoroughly cooked if you choose to eat them.
Limit Caffeine Intake
Caffeine crosses the placenta and reaches your baby. While the exact effects on the fetus are not fully understood, health professionals often recommend limiting caffeine during pregnancy as a precautionary measure.
General recommendations suggest limiting caffeine to less than 200 milligrams (mg) per day. To put this into perspective:
- An 8-ounce (240-milliliter) cup of brewed coffee contains approximately 95 mg of caffeine.
- An 8-ounce (240-milliliter) cup of brewed tea has about 47 mg of caffeine.
- A 12-ounce (360-milliliter) caffeinated cola contains roughly 33 mg of caffeine.
Monitor your intake from all sources, including coffee, tea, soda, energy drinks, and even chocolate, to stay within the recommended limit.
Avoid Herbal Teas Unless Approved
The effects of many herbs on fetal development remain unclear due to limited research. Therefore, it’s best to avoid herbal teas during pregnancy unless your healthcare provider specifically approves them. This precaution extends to teas marketed specifically for pregnancy, as their safety isn’t always guaranteed. Always consult with your doctor before consuming any herbal teas while pregnant.
Abstain from Alcohol Completely
No safe level of alcohol consumption has been established during pregnancy. To ensure the safety of your baby, complete alcohol abstinence is recommended throughout your pregnancy.
Alcohol consumption during pregnancy significantly increases the risk of miscarriage and stillbirth. It can also lead to Fetal Alcohol Syndrome Disorders (FASDs), which can cause facial deformities and intellectual disabilities in children.
If you are concerned about alcohol consumption before realizing you were pregnant or need assistance to stop drinking, reach out to your healthcare professional for guidance and support.
Mayo Clinic’s Ultimate Guide to Pregnancy
For comprehensive, research-backed advice on navigating a healthy pregnancy, consider the “Mayo Clinic’s Ultimate Guide to Pregnancy.” Written by leading medical experts, this guide offers valuable insights for you and your baby’s well-being.
Navigating pregnancy nutrition involves understanding not only what to eat but also what to avoid. By adhering to these guidelines and consulting with your healthcare provider, you can make informed dietary choices that contribute to a healthy pregnancy and the well-being of your baby.
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 May 31, 2023.
