Food Safety in Pregnancy
The Top 4 Concerns of Moms-to-Be
1. Is fish safe to eat?
Pregnant and breastfeeding women are often told not to eat fish because doing so may be harmful to their babies. At the same time, medical and nutrition experts recommend diets that include weekly servings of fish. For example, the American Heart Association (AHA) recommends that Americans eat at least two servings of fish per week as a way to protect against heart disease.
Fish is an excellent source of omega-3 fatty acid, an essential fatty acid, which cannot be made in our body and must be obtained from our diet. There is mounting evidence that these special fatty acids found abundantly in fish may help prevent cardiovascular disease--the leading cause of death in the United States.
Did you know that in pregnancy:
- Omega-3 fatty acids are important for optimal brain, retinal, and motor development.
- They may help regulate the duration of quiet sleep episodes in infants.
- During the 3rd trimester of pregnancy, demands for omega-3 fatty acids are increased.
- May help prevent postpartum depression.
However, if you are pregnant or breastfeeding, certain cautions should be taken when eating fish.
Mercury in Fish
Mercury is a natural but toxic element released into the environment in unnatural quantities by such processes as pulp and paper processing, coal burning, cement manufacturing and the incineration of some products. It drifts into waterways where it is converted to an even more toxic form called methylmercury.
Fish absorb methylmercury from water as it passes over their gills and as they feed on aquatic organisms. Large predator fish like swordfish and sharks often have much higher levels of methlymercury than non-predatory fish or species at the lower level of the food chain. Humans become exposed to mercury mainly through eating contaminated fish.
High amounts of mercury can accumulate in brain tissue and cause neurological problems. Because the brain is particularly vulnerable during early development, methylmercury poses a special danger to fetuses, to babies who ingest it through breast milk, and to very young children.
Mercury is measured in parts per million (ppm) and safe consumption depends upon body weight. It’s advised to stay below 0.2 ppm/week when pregnant. A serving size below is 3 ounces.
Limit your variety of safe fish per week to 12 ounces.
Choose more often (<0.2ppm) |
Choose 1 once per month (0.2-0.3ppm) |
Avoid (0.3-0.7ppm) |
Catfish Clams Cod Crab (King, Blue, Dungeness) Flounder Haddock Herring* Mahi Mahi Mussels Ocean Perch Pollock Salmon (wild, farm-raised, canned)* Sardines* Scallops Shrimp Sole Tilapia Trout (freshwater) |
Halibut Snapper Sable Fish Sea Trout |
Bluefish Grouper Lobster Mackerel Marlin Orange Roughy Bass (saltwater, black, striped) Chilean Sea Bass Shark Swordfish Tilefish Oysters Tuna (fresh) Tuna (canned, white albacore) Any freshwater fish caught in streams, rivers, and lakes in Massachusetts Tuna* Whitefish* |
* = Highest in omega-3 fatty acids
2. Can I have any caffeine?
Drinking excessive amounts of caffeine has been linked to miscarriages, lowered birth weight, and other complications during pregnancy. Because caffeine may cause birth defects, the consumption of caffeine during pregnancy is discouraged.
The American Dietetic Association and FDA recommend that pregnant women consume no more than 300 mg caffeine per day. This is the amount typically found in one 10 oz cup of coffee.
Common sources of caffeine |
|
| Regular coffee (10 oz) | 300 mg |
| Instant coffee (10 oz) | 100 mg |
| Decaf coffee (10 oz) | 4-10 mg |
| Caffeinated tea (10 oz) | 40-90 mg |
| Ice Tea (12 oz) | 22-36 mg |
| Milk chocolate (1 oz) | 1-15 mg |
| Mountain Dew (12 oz can) | 52-55 mg |
| Diet Cola (12 oz can) | 36-59 mg |
| Cola (12 oz can) | 35-46 mg |
| Sprite (12 oz can) | 0 mg |
3. Can I eat deli meats and cheeses?
Deli meats and some soft cheeses are at risk of being contaminated with listeria. What is it?
Listeria monocytogenes, is a bacteria found in contaminated foods and it has recently been recognized as an important public health problem in the United States. The disease , Listeriosis- a type of food poisoning, affects primarily pregnant women, newborns, and individuals with weakened immune systems.
Listeria monocytogenes is found in soil and water. Vegetables can become contaminated from the soil or from manure used as fertilizer. Animals can carry the bacteria without appearing ill and can contaminate foods of animal origin such as meats and dairy products. Listeria has been found in a variety of raw foods, such as uncooked meats and vegetables, as well as in processed foods that become contaminated after processing, such as soft cheeses and cold cuts at the deli counter. Unpasteurized (raw) milk or foods made from unpasteurized milk may contain Listeria. Contaminated food may not look, smell, or taste different from uncontaminated food.
Listeria is killed by pasteurization. Heating procedures used to prepare ready-to-eat processed meats should be sufficient to kill the bacterium. However, unless good manufacturing processes are followed, contamination can occur after processing.
You get listeriosis by eating food contaminated with Listeria. Babies can be born with listeriosis if their mothers eat contaminated food during pregnancy. The effects of this infection on newborns can be very serious or even fatal. You can protect yourself and your baby by avoiding certain high-risk foods and by handling food properly.
How can you reduce your risk for listeriosis?
- Avoid soft cheeses such as feta, Brie, Camembert, blue-veined and Mexican style cheeses, including queso blanco, queso fresco, queso de hoja, queso de crema, and asadero. (Note: Hard cheeses, processed cheeses, cream cheese, cottage cheese, or yogurt need not be avoided.)
- Use only pasteurized dairy products. It will state “pasteurized” on the label, i.e. cheese made from pasteurized milk.
- If you do use soft cheeses during pregnancy, cook them until they are boiling (bubbling), i.e. feta on a pizza
- Do not eat hot dogs, luncheon meats, or deli meats unless they are reheated until steaming hot. Avoid refrigerated pâtés or meat spreads and smoked seafood.
- Eat only thoroughly cooked meat, poultry or seafood.
- Follow label instructions on products that must be refrigerated or that have a “use by” date.
- Keep your refrigerator set at 40°F or cooler.
- Wash all fruits and vegetables with water before eating them.
4. Are artificial sweeteners safe?
Artificial sweeteners are used to give food and beverages the sweet taste of sugar without all of the calories. Many different brands can be found in the supermarket. There is no nutritional need to consume artificial sweeteners. People with Diabetes or Gestational diabetes may find these products helpful since they can’t tolerate sugar. However, if you decide to include them in your diet, use the information below to choose one that is safe for your baby. Also, some people have reported sensitivities to many of the artificial sweeteners, even those deemed safe for pregnancy. If you feel that you have a reaction to an artificial sweetener, stop using it and consult your doctor or nutritionist for more information.
Aspartame (Equal, NutraSweet, Nutra-Taste)
The FDA and the American Academy of Pediatrics Committee on Nutrition consider aspartame to be safe for both the pregnant woman and the developing infant.
The dietitians at the BWH Nutrition Consult Service/OB-GYN recommend no more than 1-2 servings/day of aspartame containing foods.
Saccharin (Sweet’N Low)
The use of saccharin is not recommended during pregnancy. It is a weak carcinogen and the only sweetener that crosses the placenta.
Stevia (PureVia, Sweet Leaf, Truvia)
Stevia is a sweetener from a plant native to South America. Stevia is safe to consume during pregnancy, however long term studies during pregnancy have not been done
Sucralose (Splenda)
Sucralose is a low-calorie sweetener made from normal table sugar through chemical modification. Sucralose is safe to use during pregnancy, as it does not cross the placenta.
For calorie free beverages without artificial sweeteners try:
- 14oz water (plain or seltzer) with 2 oz. of your favorite juice
- Dilute your drink by using ½ juice and ½ water
- Water (plain or seltzer) with splash of lemon or lime