Foods to Avoid During Pregnancy
What Not to Eat and Why
Having a well balanced, healthy diet is important during all stages of life, but especially when you are pregnant. Healthy eating can not only optimize your own health, but can also reduce the risk of health problems in your baby such as birth defects, impaired fetal development, low birth weight and other serious health problems. While most foods are safe to consume while pregnant, there are certain foods and beverages that can harm your developing baby. Here is a general list of foods and beverages that you should avoid:
Alcohol
All alcohol should be avoided during pregnancy since a safe level has not been established. Heavy drinking (defined as consuming more than one drink per day) during pregnancy can greatly increase the risk of fetal alcohol syndrome, learning disabilities and other major birth disorders. Moderate drinking (defined as less than one drink per day) has been linked to impaired fetal growth and can impact your baby’s brain development. Better alternatives to alcohol would be to choose sparkling apple cider, sparkling flavored water, non-alcoholic margaritas or other non-alcoholic beverages.
High Mercury Fish
Fish can be part of a healthy diet providing nutrients such as protein, iron and omega-3 fatty acids. However, some fish may contain high levels of mercury that can harm a baby’s developing nervous system leading to possible brain damage and learning disabilities. Fish with the highest levels of mercury that should be avoided include shark, swordfish, king mackerel and tilefish. Better alternatives would be lower mercury seafood such as tilapia, salmon, canned light tuna, cod, catfish, shrimp and crab. It is safe to eat up to 12 ounces (3 ounces equal size of card deck) per week of these varieties.
Unpasteurized Soft Cheeses
Most dairy products are pasteurized, meaning they have gone through a heating process to reduce bacteria. Soft cheeses that are unpasteurized may contain bacteria called Listeria, which can infect the baby, leading to blood poisoning or even miscarriage. Some soft cheeses, which are often unpasteurized, include Brie, Camembert, Roquefort, Feta and Mexican-style cheeses, including queso blanco and queso fresco. Avoid these varieties unless they clearly state that they are made from pasteurized milk. Better alternatives to unpasteurized soft cheese would be cheeses made with pasteurized milk such as Cheddar, American, Mozzarella and Swiss.
Raw or Undercooked Fish, Meat, Poultry or Eggs
Avoiding foods such as sushi, raw oysters, meats cooked rare and raw cookie dough can help prevent serious food-borne illnesses and parasites. Listeria, E. coli, Salmonella and Vibrio are common food-borne pathogens that can not only make you sick, but also can cross the placenta and infect the developing fetus. Better alternatives to raw or undercooked foods would be to always cook meat and fish to an internal temperature of at least 145 F, eggs and ground meats to 160 F and poultry to 165 F.
Ready-to-Eat Lunchmeats, Hot Dogs and Deli Meats
These ready-to-eat items can contain Listeria, bacteria that can lead to premature labor, low birth weight infants or even infant death. Pregnant women are more susceptible to food-borne pathogens because pregnancy weakens the immune system. According to the Centers for Disease Control and Prevention, “Pregnant women are about 20 times more likely to get listeriosis [illness from Listeria] than other healthy adults.” Better alternatives to cold meat products would be to make sure to heat hot dogs and lunch meats until they are steaming hot. If you order a sandwich at a restaurant, make sure it is served warm or toasted.
Large Amounts of Caffeine
Caffeine, which is found in coffee, soda, tea, energy drinks and chocolate, can cross the placenta and affect your baby’s heart rate. Excessive intake may also be associated with impaired fetal growth and miscarriage. It is recommended to consume no more than 200 milligrams per day of caffeine. This equals about two 6-ounce cups of coffee or about three 12-ounce cans of soda. Keep in mind herbal products such as guarana, yerba mate and green tea extract also contain caffeine and should be avoided because their safety in pregnancy has not been studied. Better alternatives to caffeinated beverages would be to switch to decaf coffee and tea, caffeine-free soda and avoid all energy drinks.
Eating Non-Food Sources
Some pregnant women may crave to eat non-food substances such as dirt, baby powder or laundry starch or have abnormal cravings for items like cornstarch or baking soda. This is a condition known as pica and is often associated with mothers who are anemic, or have low levels of iron in their blood. Eating things that are not food may interfere with the nutrient absorption of other foods and may contain toxic ingredients that can make you and baby sick. Better alternatives to non-food substances would be to eat foods with a similar texture to the non-food item you crave. For example, if you crave starch, try eating dry cereal, pretzels or crackers. If you crave dirt, try graham cracker crumbs. Also, make sure to include plenty of iron-rich foods in your diet to help prevent anemia. Great sources of iron include meat, poultry, iron-enriched cereals and grain, beans and dark, leafy greens. Always talk to your doctor if you crave something that is not food.