What Foods To Stay Away From While Pregnant is a crucial question for expectant mothers, and FOODS.EDU.VN is here to provide clear, actionable advice for a healthy pregnancy. Discover how to navigate your dietary choices with confidence, ensuring the best possible start for your baby with our insights into safe food practices, harmful substances to avoid, and beneficial alternatives, and find out more about pregnancy diet plans.
1. Understanding the Importance of Pregnancy Nutrition
During pregnancy, you’re not just eating for yourself. You’re nourishing a developing baby, and that requires a careful consideration of your diet. The food choices you make have a direct impact on your baby’s growth and development. This is a period of immense change, and your nutritional needs will increase significantly. Nutrients like folate, iron, calcium, and vitamin D become even more critical. The right nutrition supports healthy weight gain, reduces the risk of birth defects, and sets the stage for your child’s future health. A balanced diet is essential, but equally important is knowing what to avoid. Let’s explore the foods that pose potential risks during pregnancy and how to make safer, healthier choices, with FOODS.EDU.VN helping you make informed decisions.
1.1. The Increased Nutritional Demands of Pregnancy
Pregnancy increases your need for certain vitamins and minerals. Folate, for instance, is crucial for preventing neural tube defects. Iron supports the increased blood volume required during pregnancy and helps prevent anemia. Calcium is essential for the development of your baby’s bones and teeth. Vitamin D aids in calcium absorption. Meeting these increased demands can be challenging, and it requires a well-planned diet. The Dietary Guidelines for Americans provide recommendations on nutrient intake during pregnancy. Consulting with a healthcare professional or registered dietitian can also help you create a personalized nutrition plan.
1.2. The Impact of Maternal Diet on Fetal Development
Your diet during pregnancy directly influences your baby’s development. Nutrients from the food you eat are used to build your baby’s organs, tissues, and skeletal system. Deficiencies in essential nutrients can lead to birth defects, low birth weight, and other complications. Conversely, a healthy diet can promote optimal growth and development. Studies have shown that a mother’s diet can even influence her child’s risk of developing chronic diseases later in life. Prioritizing nutrient-rich foods and avoiding harmful substances is one of the best ways to ensure a healthy pregnancy and a healthy baby.
1.3. The Role of FOODS.EDU.VN in Providing Reliable Information
Navigating the complexities of pregnancy nutrition can be overwhelming. There’s a lot of conflicting information out there, and it’s not always easy to know what to believe. That’s where FOODS.EDU.VN comes in. We provide reliable, evidence-based information on all aspects of pregnancy nutrition, including what foods to avoid and what foods to prioritize. Our articles are written by experts in the field and are regularly reviewed to ensure accuracy and up-to-date information. We’re committed to helping you make informed decisions about your diet so you can have a healthy and happy pregnancy. You can find more detailed guidance on specific foods and nutrients on our website at FOODS.EDU.VN.
2. Seafood Safety During Pregnancy: Mercury and Beyond
Seafood is a fantastic source of protein and omega-3 fatty acids, crucial for your baby’s brain and eye development. However, certain seafood can be high in mercury, a neurotoxin that can harm your baby’s developing nervous system. The U.S. Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) provide guidelines on safe seafood consumption during pregnancy. Large, predatory fish tend to have the highest levels of mercury because they accumulate it from their prey. It’s best to avoid these fish altogether during pregnancy. But there are plenty of safe and nutritious seafood options that you can enjoy without worry.
2.1. High-Mercury Fish to Avoid
The FDA recommends avoiding the following fish during pregnancy due to their high mercury content:
- Swordfish: This large, migratory fish is known for its high mercury levels.
- Shark: Like swordfish, sharks are apex predators that accumulate mercury over their long lifespans.
- King Mackerel: This popular fish also tends to have higher mercury levels.
- Tilefish: This bottom-dwelling fish can contain significant amounts of mercury.
- Bigeye Tuna: Often used in sushi, bigeye tuna should be avoided during pregnancy.
- Marlin: Another large, predatory fish with high mercury concentrations.
Avoiding these fish can significantly reduce your exposure to mercury during pregnancy.
2.2. Safe Seafood Choices for Pregnant Women
Fortunately, there are many safe and nutritious seafood options that you can enjoy during pregnancy. The Dietary Guidelines for Americans recommend that pregnant women eat 8 to 12 ounces (2 to 3 servings) of low-mercury seafood per week. Safe choices include:
- Salmon: Rich in omega-3 fatty acids, salmon is a great choice for brain development.
- Shrimp: A versatile and popular seafood that is low in mercury.
- Canned Light Tuna: Choose light tuna over albacore tuna, which has more mercury.
- Cod: A mild-flavored white fish that is low in fat and mercury.
- Catfish: A freshwater fish that is generally safe to eat during pregnancy.
- Sardines: Packed with nutrients, including omega-3s and vitamin D.
Enjoying a variety of these seafood options can provide you and your baby with essential nutrients while minimizing your exposure to mercury.
2.3. The Risks of Raw and Undercooked Seafood
In addition to mercury, raw and undercooked seafood can pose other risks during pregnancy. Raw seafood can contain harmful bacteria and parasites that can cause foodborne illness. Pregnant women are more susceptible to foodborne illness, and the consequences can be more severe. To protect yourself and your baby, avoid the following:
- Sushi and Sashimi: Raw fish preparations can harbor harmful pathogens.
- Raw Oysters, Clams, and Mussels: These shellfish can contain bacteria and viruses.
- Ceviche: This dish contains raw fish marinated in citrus juice, which doesn’t kill all pathogens.
- Smoked Seafood: Unless cooked, smoked seafood can also be risky.
Always cook seafood thoroughly to an internal temperature of 145°F (63°C). This will kill any harmful bacteria or parasites. If you’re dining out, make sure to ask how the seafood is prepared to ensure it’s fully cooked.
2.4. How FOODS.EDU.VN Guides You Through Seafood Choices
Seafood safety can be confusing, but FOODS.EDU.VN is here to simplify things. Our articles provide detailed information on mercury levels in different types of fish, safe serving sizes, and cooking guidelines. We also offer tips on choosing sustainable seafood options. You can find recipes for delicious and safe seafood dishes on our website. Our goal is to empower you to make informed choices about seafood so you can enjoy its many health benefits without worry. For more information, visit FOODS.EDU.VN, your trusted source for pregnancy nutrition advice.
3. Meat, Poultry, and Eggs: Cooking and Safety Guidelines
Meat, poultry, and eggs are excellent sources of protein, iron, and other essential nutrients. However, they can also be sources of harmful bacteria like Salmonella, E. coli, and Listeria. During pregnancy, your immune system is weakened, making you more susceptible to foodborne illness. To protect yourself and your baby, it’s crucial to follow strict cooking and safety guidelines when preparing meat, poultry, and eggs. Always cook these foods thoroughly to kill any harmful bacteria.
3.1. The Risks of Undercooked Meat and Poultry
Undercooked meat and poultry can harbor harmful bacteria that can cause foodborne illness. Symptoms of foodborne illness can include nausea, vomiting, diarrhea, and abdominal cramps. In severe cases, foodborne illness can lead to dehydration, hospitalization, and even miscarriage or premature labor. To prevent foodborne illness, always cook meat and poultry to the recommended internal temperatures:
- Beef, Pork, Lamb, and Veal: 145°F (63°C)
- Ground Beef, Pork, Lamb, and Veal: 160°F (71°C)
- Poultry (Chicken, Turkey, Duck): 165°F (74°C)
Use a food thermometer to ensure that meat and poultry reach these temperatures. Insert the thermometer into the thickest part of the meat, away from bone.
3.2. Safe Handling of Meat and Poultry
In addition to cooking meat and poultry thoroughly, it’s also important to handle them safely. Follow these guidelines to prevent cross-contamination:
- Wash Your Hands: Wash your hands thoroughly with soap and water before and after handling raw meat and poultry.
- Use Separate Cutting Boards: Use separate cutting boards for raw meat and poultry and for fruits, vegetables, and cooked foods.
- Clean and Sanitize Surfaces: Clean and sanitize countertops, cutting boards, and utensils after contact with raw meat and poultry.
- Store Meat and Poultry Properly: Store raw meat and poultry in the refrigerator at 40°F (4°C) or below. Keep them tightly wrapped to prevent leaks and cross-contamination.
Following these guidelines can minimize your risk of foodborne illness during pregnancy.
3.3. Egg Safety: Avoiding Raw and Partially Cooked Eggs
Raw and partially cooked eggs can contain Salmonella bacteria, which can cause foodborne illness. To protect yourself, avoid the following:
- Raw Eggs: Don’t eat raw eggs or foods that contain raw eggs, such as homemade mayonnaise, Caesar salad dressing, and hollandaise sauce.
- Soft-Cooked Eggs: Cook eggs until the yolks and whites are firm.
- Undercooked Eggs: Avoid runny yolks.
When cooking with eggs, make sure to cook them thoroughly. Scrambled eggs should be cooked until they are firm and no longer runny. Fried eggs should be cooked until the yolks and whites are set.
3.4. Listeria Risk: Hot Dogs and Lunch Meats
Hot dogs and lunch meats can be sources of Listeria bacteria, which can cause a serious foodborne illness called listeriosis. Pregnant women are particularly susceptible to listeriosis, and it can lead to miscarriage, premature labor, or stillbirth. To protect yourself, avoid eating hot dogs and lunch meats unless they are heated until steaming hot. This will kill any Listeria bacteria that may be present.
3.5. How FOODS.EDU.VN Keeps You Informed on Meat and Egg Safety
FOODS.EDU.VN provides comprehensive information on meat, poultry, and egg safety during pregnancy. Our articles cover cooking guidelines, safe handling practices, and the risks of foodborne illness. We also offer tips on choosing high-quality, safe meat, poultry, and eggs. Our goal is to empower you to make informed choices about these foods so you can enjoy their nutritional benefits without worry. Visit FOODS.EDU.VN to learn more about safe eating during pregnancy and beyond.
4. Dairy Delights and Dangers: Pasteurization and Cheese Choices
Dairy products can be a healthy part of your diet during pregnancy, providing calcium, protein, and other essential nutrients. However, it’s important to choose dairy products that are safe for pregnant women. Pasteurization is a process that kills harmful bacteria in milk and other dairy products. Unpasteurized dairy products can contain bacteria like Listeria, which can cause foodborne illness. To protect yourself and your baby, it’s crucial to choose pasteurized dairy products.
4.1. The Importance of Pasteurization
Pasteurization involves heating milk or other dairy products to a specific temperature for a certain period of time to kill harmful bacteria. This process significantly reduces the risk of foodborne illness. Always choose pasteurized milk, cheese, yogurt, and other dairy products during pregnancy. Look for the word “pasteurized” on the label.
4.2. Soft Cheeses to Avoid During Pregnancy
Soft cheeses can be a breeding ground for Listeria bacteria. Avoid the following soft cheeses during pregnancy unless the label says they are made with pasteurized milk:
- Brie: A soft, creamy cheese with a bloomy rind.
- Feta: A salty, crumbly cheese often made from sheep’s milk.
- Camembert: Similar to brie, with a slightly stronger flavor.
- Blue Cheese: Cheeses with blue or green veins, such as Gorgonzola and Stilton.
- Queso Fresco: A fresh, milky cheese often used in Mexican cuisine.
These cheeses can be safe to eat if they are made with pasteurized milk. Always check the label to be sure.
4.3. Safe Cheese Choices for Pregnant Women
Hard cheeses and processed cheeses are generally safe to eat during pregnancy, even if they are made with unpasteurized milk. This is because they have a lower moisture content, which makes it harder for bacteria to grow. Safe cheese choices include:
- Cheddar: A firm, yellow cheese with a mild to sharp flavor.
- Parmesan: A hard, granular cheese with a nutty flavor.
- Mozzarella: A soft, mild cheese often used on pizza.
- Cream Cheese: A soft, spreadable cheese.
- Cottage Cheese: A soft, lumpy cheese.
Enjoy these cheeses in moderation as part of a balanced diet.
4.4. Unpasteurized Juice and Cider: A Hidden Risk
Unpasteurized juice and cider can also contain harmful bacteria, such as E. coli. Avoid drinking unpasteurized juice and cider during pregnancy. Look for the word “pasteurized” on the label. If you’re buying juice or cider from a farm stand or orchard, ask if it has been pasteurized.
4.5. FOODS.EDU.VN Helps You Navigate Dairy Safety
FOODS.EDU.VN provides detailed information on dairy safety during pregnancy. Our articles cover pasteurization, safe cheese choices, and the risks of unpasteurized juice and cider. We also offer tips on choosing high-quality, safe dairy products. Our goal is to empower you to make informed choices about dairy so you can enjoy its nutritional benefits without worry. Visit FOODS.EDU.VN to learn more about safe eating during pregnancy.
5. Fruits and Vegetables: Washing and Sprout Safety
Fruits and vegetables are essential for a healthy diet, providing vitamins, minerals, and fiber. However, they can also be contaminated with harmful bacteria, such as Salmonella, E. coli, and Listeria. To protect yourself and your baby, it’s crucial to wash all raw fruits and vegetables thoroughly before eating them.
5.1. The Importance of Washing Produce
Washing fruits and vegetables can remove dirt, pesticides, and harmful bacteria that may be present on their surfaces. Follow these guidelines when washing produce:
- Wash Your Hands: Wash your hands thoroughly with soap and water before washing produce.
- Rinse Under Running Water: Rinse fruits and vegetables under running water.
- Use a Scrub Brush: Use a clean scrub brush to scrub firm fruits and vegetables, such as melons and potatoes.
- Dry with a Clean Towel: Dry fruits and vegetables with a clean towel or paper towel.
Washing produce can significantly reduce your risk of foodborne illness.
5.2. Raw Sprouts: A High-Risk Food
Raw sprouts, such as alfalfa, clover, radish, and mung bean sprouts, are a high-risk food for pregnant women. Sprouts are grown in warm, humid conditions, which are ideal for bacterial growth. Even if you wash sprouts thoroughly, it’s difficult to remove all of the bacteria. Avoid eating raw sprouts during pregnancy. Cook sprouts thoroughly to kill any harmful bacteria.
5.3. Pre-Cut Produce: Handle with Care
Pre-cut fruits and vegetables can be convenient, but they can also be more susceptible to contamination. If you buy pre-cut produce, make sure it is refrigerated and use it within a few days. Wash pre-cut produce before eating it, even if the package says it has been pre-washed.
5.4. Organic vs. Conventional Produce: What’s Safer?
Organic produce is grown without synthetic pesticides, but it can still be contaminated with bacteria. Washing organic produce is just as important as washing conventional produce. Choose the type of produce that you prefer, but always wash it thoroughly before eating it.
5.5. FOODS.EDU.VN Guides You Through Produce Safety
FOODS.EDU.VN provides detailed information on produce safety during pregnancy. Our articles cover washing guidelines, sprout safety, and the risks of pre-cut produce. We also offer tips on choosing high-quality, safe fruits and vegetables. Our goal is to empower you to make informed choices about produce so you can enjoy its nutritional benefits without worry. Visit FOODS.EDU.VN to learn more about safe eating during pregnancy.
6. Caffeine Consumption During Pregnancy: Moderation is Key
Caffeine is a stimulant that can cross the placenta and affect your baby. While moderate caffeine consumption is generally considered safe during pregnancy, excessive caffeine intake has been linked to an increased risk of miscarriage, premature birth, and low birth weight. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women limit their caffeine intake to less than 200 milligrams per day.
6.1. Sources of Caffeine
Caffeine is found in a variety of foods and beverages, including:
- Coffee: An 8-ounce cup of brewed coffee contains about 95 milligrams of caffeine.
- Tea: An 8-ounce cup of brewed tea contains about 47 milligrams of caffeine.
- Soda: A 12-ounce can of caffeinated soda contains about 33 milligrams of caffeine.
- Chocolate: The amount of caffeine in chocolate varies depending on the type and amount.
- Energy Drinks: Energy drinks can contain high levels of caffeine.
- Some Medications: Some over-the-counter and prescription medications contain caffeine.
Be mindful of your caffeine intake from all sources.
6.2. The Effects of Caffeine on Your Baby
Caffeine can affect your baby’s heart rate and breathing. It can also interfere with your baby’s sleep patterns. High caffeine intake during pregnancy has been linked to an increased risk of miscarriage, premature birth, and low birth weight.
6.3. Safe Caffeine Limits During Pregnancy
ACOG recommends that pregnant women limit their caffeine intake to less than 200 milligrams per day. This is equivalent to about one 12-ounce cup of coffee. If you’re sensitive to caffeine, you may want to reduce your intake even further.
6.4. Decaffeinated Alternatives
If you’re trying to reduce your caffeine intake, consider switching to decaffeinated coffee or tea. Decaffeinated beverages contain only a small amount of caffeine. Herbal teas can also be a good alternative, but make sure to choose herbal teas that are safe for pregnancy.
6.5. FOODS.EDU.VN Provides Guidance on Caffeine Intake
FOODS.EDU.VN provides detailed information on caffeine consumption during pregnancy. Our articles cover the sources of caffeine, the effects of caffeine on your baby, and safe caffeine limits. We also offer tips on reducing your caffeine intake and choosing decaffeinated alternatives. Our goal is to empower you to make informed choices about caffeine so you can have a healthy pregnancy. Visit FOODS.EDU.VN to learn more about safe eating during pregnancy.
7. Herbal Teas: Proceed with Caution
Herbal teas can seem like a healthy and natural beverage choice, but not all herbal teas are safe for pregnancy. Some herbs can have harmful effects on your baby, while others may interact with medications you’re taking. It’s important to talk to your healthcare provider before drinking any herbal teas during pregnancy.
7.1. Herbs to Avoid During Pregnancy
Some herbs should be avoided during pregnancy due to their potential risks. These include:
- Pennyroyal: Can cause miscarriage.
- Sage: Can raise blood pressure and cause uterine contractions.
- Feverfew: Can cause uterine contractions and increase the risk of bleeding.
- Blue Cohosh: Can cause birth defects.
- Black Cohosh: Can cause uterine contractions and premature labor.
This is not an exhaustive list. Always talk to your healthcare provider before drinking any herbal teas during pregnancy.
7.2. Safe Herbal Tea Choices
Some herbal teas are generally considered safe for pregnancy in moderation. These include:
- Ginger Tea: Can help relieve nausea and vomiting.
- Peppermint Tea: Can help relieve indigestion and gas.
- Chamomile Tea: Can help promote relaxation and sleep.
- Red Raspberry Leaf Tea: May help strengthen the uterus and prepare it for labor (consult with your healthcare provider before drinking this tea).
Even with these teas, it’s best to drink them in moderation and talk to your healthcare provider first.
7.3. Herbal Tea Labels: Read Carefully
Always read the labels of herbal teas carefully before drinking them. Make sure the tea doesn’t contain any herbs that are known to be unsafe for pregnancy. If you’re unsure about an ingredient, talk to your healthcare provider.
7.4. The Importance of Professional Advice
It’s always best to err on the side of caution when it comes to herbal teas during pregnancy. Talk to your healthcare provider or a qualified herbalist before drinking any herbal teas. They can help you choose teas that are safe for you and your baby.
7.5. FOODS.EDU.VN Keeps You Informed on Herbal Tea Safety
FOODS.EDU.VN provides detailed information on herbal tea safety during pregnancy. Our articles cover herbs to avoid, safe herbal tea choices, and the importance of professional advice. Our goal is to empower you to make informed choices about herbal teas so you can have a healthy pregnancy. Visit FOODS.EDU.VN to learn more about safe eating during pregnancy.
8. Alcohol Consumption: A Strict No-No
There is no safe amount of alcohol to drink during pregnancy. Alcohol can cross the placenta and harm your baby’s developing brain and organs. Drinking alcohol during pregnancy can lead to fetal alcohol spectrum disorders (FASDs), which can cause a range of physical, behavioral, and intellectual disabilities. The Centers for Disease Control and Prevention (CDC) and the World Health Organization (WHO) recommend that pregnant women abstain from alcohol completely.
8.1. The Risks of Alcohol to Your Developing Baby
Alcohol can have devastating effects on your developing baby. It can damage your baby’s brain, heart, and other organs. FASDs can cause a range of problems, including:
- Facial Abnormalities: Distinctive facial features, such as a smooth ridge between the nose and upper lip.
- Growth Problems: Low birth weight and slow growth.
- Learning Disabilities: Difficulty with learning, memory, and attention.
- Behavioral Problems: Hyperactivity, impulsivity, and difficulty with social skills.
- Intellectual Disabilities: Lower IQ and difficulty with reasoning and problem-solving.
The effects of alcohol on your baby can last a lifetime.
8.2. No Safe Amount of Alcohol During Pregnancy
There is no safe amount of alcohol to drink during pregnancy. Even small amounts of alcohol can harm your baby. Binge drinking is particularly dangerous, but even occasional drinking can pose risks.
8.3. If You Drank Before Knowing You Were Pregnant
If you drank alcohol before you knew you were pregnant, stop drinking immediately. Talk to your healthcare provider about your concerns. While the damage may already be done, stopping drinking as soon as possible can help minimize the risks to your baby.
8.4. Seeking Help for Alcohol Addiction
If you’re struggling with alcohol addiction, it’s important to seek help. Talk to your healthcare provider or a qualified addiction specialist. There are many resources available to help you overcome addiction and have a healthy pregnancy.
8.5. FOODS.EDU.VN Provides Information on Alcohol and Pregnancy
FOODS.EDU.VN provides detailed information on alcohol consumption during pregnancy. Our articles cover the risks of alcohol to your developing baby, the lack of a safe amount of alcohol, and resources for seeking help with addiction. Our goal is to empower you to make informed choices about alcohol so you can have a healthy pregnancy. Visit FOODS.EDU.VN to learn more about safe eating during pregnancy.
9. Other Foods to Be Cautious With
9.1. Unwashed Fruits and Vegetables
Always wash fruits and vegetables thoroughly to remove any dirt, bacteria, or pesticides. Use a clean scrub brush for firm produce like melons and potatoes.
9.2. Unpasteurized Foods
Avoid unpasteurized milk, cheese, and juices, as they can contain harmful bacteria.
9.3. Processed Foods High in Sugar and Unhealthy Fats
Limit your intake of processed foods, sugary drinks, and foods high in unhealthy fats. These foods can contribute to excessive weight gain and gestational diabetes.
9.4. Artificial Sweeteners
While some artificial sweeteners are considered safe in moderation, it’s best to limit your intake during pregnancy.
9.5. Certain Herbs and Spices
Some herbs and spices, like fenugreek and dong quai, should be used with caution during pregnancy. Talk to your healthcare provider before using these in large amounts.
10. Navigating Pregnancy Diet with Confidence
Pregnancy is a journey filled with excitement and anticipation. Making informed choices about your diet is one of the best ways to ensure a healthy pregnancy and a healthy start for your baby. By avoiding the foods on this list and prioritizing nutrient-rich foods, you can nourish yourself and your baby and minimize the risks of foodborne illness and other complications. Remember to consult with your healthcare provider or a registered dietitian for personalized advice on pregnancy nutrition.
For more in-depth information and guidance on what foods to stay away from while pregnant, visit FOODS.EDU.VN. Our team of experts is dedicated to providing you with the knowledge and resources you need to make informed decisions about your diet and lifestyle during this special time. Empower yourself with the knowledge to make the best choices for you and your baby.
FAQ: What Foods to Avoid During Pregnancy
1. Why is it important to avoid certain foods during pregnancy?
Certain foods can contain bacteria, parasites, or high levels of mercury that could harm your developing baby.
2. Which types of fish should I avoid during pregnancy?
Avoid fish high in mercury, such as swordfish, shark, king mackerel, and tilefish.
3. Is it safe to eat sushi during pregnancy?
Raw fish can contain harmful bacteria and parasites, so it’s best to avoid sushi during pregnancy.
4. Can I eat soft cheeses like brie and feta during pregnancy?
Avoid soft cheeses unless the label says they are made with pasteurized milk.
5. Is caffeine safe during pregnancy?
Limit your caffeine intake to less than 200 milligrams per day, which is about one 12-ounce cup of coffee.
6. Can I drink herbal teas during pregnancy?
Some herbal teas are unsafe during pregnancy. Talk to your healthcare provider before drinking any herbal teas.
7. Is there any amount of alcohol that is safe during pregnancy?
No, there is no safe amount of alcohol to drink during pregnancy.
8. Why are hot dogs and lunch meats a concern during pregnancy?
They can be sources of Listeria bacteria, which can cause a serious foodborne illness.
9. What should I do if I accidentally ate something on the “avoid” list?
Don’t panic. Monitor yourself for symptoms of foodborne illness and contact your healthcare provider if you have any concerns.
10. Where can I find more information about safe eating during pregnancy?
Visit FOODS.EDU.VN for detailed information on pregnancy nutrition and safe food choices. You can also consult with your healthcare provider or a registered dietitian.
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