Expecting a baby? Congratulations! Ensuring your little one gets the best start in life often begins with a healthy pregnancy diet. While you might be focused on adding nutritious foods, it’s equally crucial to understand What Foods Not To Eat When Pregnant to safeguard both your health and your baby’s development. This guide provides detailed information on foods to avoid during pregnancy, backed by expert recommendations and guidelines.
Seafood High in Mercury: A No-Go
Seafood offers valuable protein and omega-3 fatty acids that support your baby’s brain and eye development. However, certain fish contain high levels of mercury, which can be detrimental to your baby’s developing nervous system. The FDA recommends avoiding these high-mercury fish during pregnancy:
- Bigeye Tuna
- King Mackerel
- Marlin
- Orange Roughy
- Swordfish
- Shark
- Tilefish
Safer Seafood Choices:
Opt for low-mercury options like:
- Anchovies
- Black Sea Bass
- Catfish
- Cod
- Freshwater Trout
- Herring
- Light Canned Tuna (in moderation)
- Oysters
- Pollock
- Salmon
- Sardines
- Shad
- Shrimp
- Sole
- Tilapia
- Whitefish
Aim for 8 to 12 ounces (224 to 336 grams) of these seafood choices per week, which equals about 2 to 3 servings.
Raw, Undercooked, or Contaminated Seafood: Stay Away
To minimize the risk of harmful bacteria or viruses, steer clear of:
- Raw Fish and Shellfish: This includes sushi, sashimi, ceviche, and raw oysters, scallops, or clams.
- Uncooked Refrigerated Seafood: Avoid seafood labeled nova style, lox, kippered, smoked, or jerky. Smoked seafood is safe if cooked in dishes like casseroles or if it’s canned and shelf-stable.
- Locally Caught Fish: Check local fish advisories regarding water pollution levels. If unsure about the safety of fish you’ve eaten, avoid further consumption that week.
- Improperly Cooked Seafood: Ensure fish reaches an internal temperature of 145°F (63°C). Fish is cooked when it flakes easily with a fork and appears milky white throughout. Shrimp, lobster, and scallops should also be cooked until milky white. Clams, mussels, and oysters are done when their shells open during cooking; discard any that remain closed.
Undercooked Meat, Poultry, and Eggs: High Risk of Foodborne Illness
Pregnancy increases your susceptibility to food poisoning, also known as foodborne illness. Your body’s reaction to food poisoning can be more severe during pregnancy, and it can potentially affect the baby.
Preventing Foodborne Illness:
- Cook All Meats and Poultry Thoroughly: Use a meat thermometer to ensure proper internal temperatures are reached.
- Heat Hot Dogs and Lunch Meats Until Steaming Hot: Alternatively, avoid them altogether due to the risk of listeria infection.
- Avoid Refrigerated Pâtés and Meat Spreads: Canned and shelf-stable versions are acceptable.
- Cook Eggs Until Yolks and Whites Are Firm: Raw eggs can harbor harmful bacteria. Refrain from foods containing raw or partly cooked eggs, such as homemade eggnog, raw batter and dough, tiramisu, freshly made hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream.
- Skip Ready-Made Meat and Seafood Salads: This includes ham salad, tuna salad, and chicken salad.
Unpasteurized Foods: A Source of Concern
While many low-fat dairy products like skim milk, mozzarella cheese, and cottage cheese are healthy choices, avoid any products containing unpasteurized milk. These can cause foodborne illness.
- Avoid soft cheeses such as brie, feta, and blue cheese unless the label clearly states they are pasteurized or made with pasteurized milk.
- Do not drink unpasteurized juice or cider.
Unwashed Fruits and Vegetables: A Hidden Danger
Always wash raw fruits and vegetables thoroughly to remove harmful bacteria.
- Avoid raw sprouts, including alfalfa, clover, radish, and mung bean, as they may contain harmful bacteria. Be sure to cook sprouts fully.
Excessive Caffeine: Limit Your Intake
Caffeine can cross the placenta to your baby, although the exact effects are not fully understood. To err on the side of caution, limit your caffeine intake to less than 200 milligrams (mg) per day, or follow your healthcare professional’s advice.
- An 8-ounce (240-mL) cup of brewed coffee contains approximately 95 mg of caffeine.
- An 8-ounce (240-mL) cup of brewed tea contains about 47 mg.
- A 12-ounce (360-mL) caffeinated cola contains about 33 mg.
Herbal Tea: Proceed with Caution
The effects of certain herbs on fetuses are not well-documented. Therefore, avoid herbal teas unless your healthcare provider advises otherwise. This includes herbal teas marketed specifically for pregnancy.
Alcohol: Absolutely Prohibited
No amount of alcohol has been proven safe during pregnancy. It’s best to avoid alcohol entirely to prevent risks such as miscarriage, stillbirth, and fetal alcohol syndrome, which can lead to facial abnormalities and intellectual disabilities. If you’re concerned about past alcohol consumption or need help to stop drinking, consult your healthcare provider.
Conclusion
Navigating pregnancy nutrition can seem daunting, but understanding what foods not to eat when pregnant is a crucial step in ensuring a healthy pregnancy. By avoiding high-risk foods and following safety guidelines, you can significantly reduce the risk of foodborne illnesses and protect your baby’s development. Consult with your healthcare provider or a registered dietitian for personalized dietary advice tailored to your specific needs during pregnancy.
