As you prepare for your little one's arrival, your pivotal role in ensuring a safe and healthy pregnancy through proper nutrition cannot be overstated.
While many foods are beneficial during pregnancy, some should be avoided. Let's dive into the specifics!
Written By: Frances Spence
Reviewed By: Heather Bray, RD
Disclaimer: The views and opinions expressed in this article are based on the best available evidence and my professional opinion as a Registered Dietitian. This article is not a substitute for medical or medical nutrition advice. For personalized advice, please consult your doctor or Registered Dietitian.
Why Certain Foods Should Be Avoided During Pregnancy
During pregnancy, your immune system is slightly suppressed which makes you more susceptible to foodborne illnesses. Consuming the wrong foods can lead to infections such as listeriosis, toxoplasmosis, and Salmonella, which can have severe health consequences for both you and your baby. Therefore, it’s important to be mindful of these risks.
High-Mercury Fish: Know Your Seafood
Seafood Safety: Know Your Options Some types of seafood are safe to consume during pregnancy, while others should be avoided. Understanding the differences can help you make informed choices for a healthy pregnancy.
Avoid: Swordfish, Shark, King Mackerel, and Tilefish.
Why: These types of fish are known to have high levels of mercury, which can affect your baby's developing nervous system. Mercury exposure during pregnancy is associated with developmental delays and brain damage. Mercury crosses the placenta, and because the baby's brain is still developing, it is highly vulnerable to the toxic effects of mercury. High mercury levels can interfere with the nervous system's and brain's development, leading to cognitive deficits and motor skill problems in infants (1).
Instead, rest assured that there are many safe and nutritious alternatives to choose from which include low-mercury fish such as salmon, tilapia, shrimp and canned light tuna. These are safe and some provide essential omega-3 fatty acids (e.g. salmon, trout, mackerel, arctic char, anchovies) necessary for your baby's brain development. The benefits of omega-3 fatty acids include supporting fetal brain and eye development and potentially reducing the risk of preterm birth and post partum depression. (2)
Unpasteurized Dairy Products: A Hidden Risk
Avoid: Soft cheeses like Brie, Camembert, Roquefort, Feta, Gorgonzola, and Mexican-style cheeses such as Queso Blanco and Queso Fresco, unless labeled as pasteurized. For extra safety, make sure these pasteurized cheeses are cooked until steaming or avoid altogether.
Why: Unpasteurized dairy products can contain Listeria, a harmful bacteria that can lead to miscarriage, stillbirth, or severe illness in newborns. Pregnant women are about 10 times more likely to get listeriosis than the general population. Listeriosis can cause flu-like symptoms in pregnant women, and severe cases can result in meningitis or septicemia, which can be fatal for the baby (3).
What to Eat Instead: Stick to hard cheeses like cheddar or Swiss, and ensure any soft cheeses you consume are made from pasteurized milk. Pasteurized yogurts and milk are also safe and can be part of a nutritious pregnancy diet, providing calcium and vitamin D necessary for fetal development.
Raw or Undercooked Eggs: Handle with Care
Avoid: Raw eggs and foods containing raw or lightly cooked eggs, such as homemade mayonnaise, Caesar dressing, eggnog, and Hollandaise sauce.
Why: Raw eggs can be contaminated with Salmonella. This can lead to gastrointestinal distress, fever, and, in severe cases, premature labour or miscarriage. Salmonella infection can also affect the baby, potentially causing severe complications such as meningitis or enterocolitis (2).
What to Eat Instead: Enjoy fully cooked eggs in various ways, such as scrambled, hard-boiled, or well-cooked omelets. Eggs are a great source of protein, choline, and other essential nutrients, so ensuring they are adequately cooked allows you to safely include them in your diet.
Deli Meats: Proceed with Caution
Avoid: Cold cuts, deli meats, hot dogs, and pre-cooked poultry unless heated until steaming hot.
Why: These can harbour Listeria, which, as mentioned, is particularly dangerous during pregnancy. Even refrigerated deli meats pose a risk, as Listeria can grow at refrigeration temperatures. Infections from Listeria can lead to severe outcomes such as preterm labour, low birth weight, and severe neonatal infections (4).
What to Eat Instead: If you crave a sandwich, heat the meat until it's steaming or choose alternatives like freshly cooked chicken or turkey breast. Plant-based proteins like beans, lentils, and tofu can also provide safe and nutritious food options.
Caffeine: Moderation is Key
Limit: Caffeine intake should be less than 200 mg daily, about one 12-ounce cup of coffee.
Why: Higher levels of caffeine intake has been linked to an increased risk of miscarriage and low birth weight. Caffeine can cross the placenta, and because your baby's metabolism is still maturing, it can accumulate and impact fetal heart rate and respiration. Studies have shown that excessive caffeine consumption is associated with fetal growth restriction and adverse neurodevelopmental outcomes (1).
What to Drink Instead: You can safely have one 12 oz cup per day, after that opt for decaffeinated coffee, and some teas such as decaffeinated black, earl gray, english breakfast, oolong, green tea or plenty of water to stay hydrated. Herbal teas like ginger or peppermint can help alleviate common pregnancy symptoms like nausea. Caution with peppermint tea if you have heartburn as a pregnancy side effect, this can sometimes make this symptom worse.
*Note: teas such as camomile, pennyroyal, black or blue cohosh, fennel, fenugreek, sage should be avoided. Mostly because of lack of evidence but some negative side effects have been noted in pregnancy.
Raw and Smoked Seafood: Risky Business
Avoid: Sushi, sashimi, ceviche, and smoked seafood unless it has been cooked.
Why: These foods can contain harmful parasites and bacteria that are particularly risky during pregnancy. Raw fish can harbour bacteria like Salmonella and Vibrio vulnificus, which can lead to severe health issues. Additionally, raw shellfish can contain harmful toxins not destroyed by cooking. These toxins can cause food poisoning, which can be particularly dangerous during pregnancy, potentially leading to severe dehydration and other complications (2).
What to Eat Instead: If you enjoy seafood, choose fully cooked options such as grilled salmon, baked fish, or shrimp. These provide the necessary nutrients like protein, vitamins, and minerals without the associated risks of consuming raw seafood.
Bottom Line
Eating a healthy and balanced diet is essential for a healthy pregnancy. Avoiding these high-risk foods can reduce the risk of foodborne illnesses and other complications, ensuring the best possible outcome for you and your baby. Always consult with your healthcare provider or a Registered Dietitian for personalized advice and recommendations.
Stay informed and enjoy a healthy, happy pregnancy journey!
If you're looking for support with nutrition throughout pregnancy, check out the Prenatal Package or Contact Me.
References:
Danielewicz H, Myszczyszyn G, Dębińska A, Myszkal A, Boznański A, Hirnle L. Diet in pregnancy—more than food. Eur J Pediatr [Internet]. 2017 Nov 3 [cited 2024 Jul 18];176(12):1573-9. Available from: https://doi.org/10.1007/s00431-017-3026-5
Caro R, Fast J. Home | AAFP [Internet]. Pregnancy Myths and Practical Tips; 2020 Oct 1 [cited 2024 Jul 18]. Available from: https://www.aafp.org/pubs/afp/issues/2020/1001/p420.html
Williamson CS. Nutrition in pregnancy. Nutr Bull [Internet]. 2006 Mar [cited 2024 Jul 18];31(1):28-59. Available from: https://doi.org/10.1111/j.1467-3010.2006.00541.x
de Seymour JV, Beck KL, Conlon CA. Nutrition in pregnancy. Obstet Gynaecol Amp Reprod Med [Internet]. 2019 Aug [cited 2024 Jul 18];29(8):219-24. Available from: https://doi.org/10.1016/j.ogrm.2019.04.009
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