Introduction
During pregnancy, it’s crucial to maintain a healthy and balanced diet to ensure the continued growth and development of your fetus. Eating the appropriate foods enhances your chances of a healthy pregnancy, such as preventing low birth weight, premature birth, and birth defects. This article discusses the importance of being mindful of the foods to avoid during pregnancy to ensure the healthy development of your baby.
10 Surprising Foods to Avoid During Pregnancy
While many foods are safe to consume during pregnancy, certain foods should be avoided to reduce the risk of foodborne illnesses, which can cause health complications for both the mother and the baby. Here are ten surprising foods you may not know to avoid, but should:
Raw eggs: Consuming raw or undercooked eggs can increase the risk of contracting salmonella. Instead, opt for fully cooked eggs to enjoy a healthy source of protein.
Unpasteurized dairy products: Avoid unpasteurized milk, cheese, and juices, as they can contain harmful bacteria that may cause listeria, leading to miscarriage or stillbirth. Choose commercially pasteurized dairy products instead.
Hotdogs and deli meat: These foods could contain listeria or other harmful bacteria and should be avoided unless thoroughly cooked or heated. Opt for heated sandwiches and fully-cooked meat to ensure the safety of your pregnancy.
Fish high in mercury content: Shark, tilefish, swordfish, and king mackerel contain high levels of mercury, which can result in developmental delays in your baby’s growth. Choose low mercury seafood options such as shrimp, salmon or canned light tuna, and limit the amounts you consume.
Caffeine: The American Pregnancy Association recommends limiting caffeine intake to less than 200 milligrams per day to prevent the risk of miscarriage or low birth weight. Consider switching to decaffeinated drinks or reducing high-caffeine foods and drinks such as coffee, tea, energy drinks, and chocolate.
Artificial sweeteners: Some artificial sweeteners, such as saccharin, are not recommended during pregnancy due to limited research on their possible long-term health effects. Opt for natural sweeteners such as honey or maple syrup instead.
Raw or undercooked meat: Raw or undercooked meat can contain toxoplasmosis, an infectious disease that can cause stillbirth, premature delivery, or birth defects. Cook all meat and poultry entirely before eating.
Unwashed fruits and vegetables: Make sure to wash all fruits and vegetables before consuming. Unwashed produce can contain harmful bacteria, including toxoplasmosis and listeria.
Alcohol: Drinking alcohol during pregnancy could result in fetal alcohol syndrome, which can lead to face and heart abnormalities, low birth weight, or developmental delays. It is best to avoid alcohol altogether during pregnancy.
Unwashed sprouts: Unwashed sprouts can potentially contain E. coli and salmonella, which can be harmful to the mother and the fetus. It is best to avoid sprouts altogether, unless cooked thoroughly.
Eating for Two: Common Foods to Steer Clear of While Pregnant
While you do need to consume more calories during pregnancy, it is essential to control your portions and stay within a healthy weight range. Here are some common foods to avoid during pregnancy:
Processed foods: Processed foods can contain high levels of sodium and added sugars, which can cause heart problems and other health issues during pregnancy. Opt for whole foods and prepare them at home if possible.
Raw or undercooked sprouts: Like many raw vegetables, raw or undercooked sprouts can contain harmful bacteria that could lead to food poisoning. Eat thoroughly cooked sprouts instead of raw ones.
Excess caffeine: Excessively consuming caffeine during pregnancy can lead to various problems like dehydration, premature birth, miscarriage, and low birth weight. Limit your caffeine intake to less than 200 milligrams per day, equivalent to an 8-ounce cup of coffee.
Unpasteurized juices: Like unpasteurized dairy products, unpasteurized juice can have bacteria such as E. coli and salmonella that can cause severe infections in pregnant women. Always opt for commercially pasteurized juices to ensure that they are safe to drink.
Pregnancy Diet: Foods You Shouldn’t Eat and Why
It’s essential to pay attention to what you consume during pregnancy, not consuming a range of food or consuming unhealthy foods may affect your fetus. Here are some foods to avoid during pregnancy and why:
Soft cheeses: Avoid soft cheeses such as brie, feta, and blue cheese unless they are made using pasteurized milk. Soft cheeses have a high risk of listeria, which can affect the health of the developing fetus.
Unwashed fruits and vegetables: Unwashed fruits and vegetables can contain toxoplasmosis and listeria, harmful bacteria that can cause health problems for both the mother and the baby. Always wash fruits and vegetables before consuming them.
Meat spreads and pates: Meat spreads and pates pose a high risk of listeria, which can be harmful to the developing fetus. Opt for canned or cooked meat instead if you still want to eat them.
Raw or undercooked fish: Raw or undercooked fish can contain harmful toxins that could harm the developing fetus. Always cook the fish to 145 degrees Fahrenheit to make it safe to eat.
Navigating the Grocery Store: A Guide to Safe Eating During Pregnancy
When shopping during pregnancy, it is necessary to be aware of food safety and read labels. Here are some tips to help you navigate the grocery store safely during pregnancy:
Read and understand labels: Look for labels that say “pasteurized,” “cooked,” or “canned” to ensure the safety of your food.
Avoid high-risk foods: Avoid high-risk foods such as deli meats, raw meats, and unpasteurized milk and cheese.
Wash fruits and vegetables: Before eating any fruits and vegetables, make sure to wash them thoroughly to minimize the risk of bacterial infections.
Choose lean protein: Look for lean protein sources such as chicken, turkey, and beans instead of fattier meats.
From Sushi to Soft Cheese: Foods Pregnant Women Should Avoid and Healthier Alternatives
Pregnant women must avoid certain popular foods like sushi, soft cheese, and cold cuts to ensure their baby’s healthy development. Here are some healthier alternatives to these popular foods:
Sushi: Sushi contains a high risk of contamination from bacteria and parasites, which can cause severe infections. Instead of consuming raw fish, opt for fully cooked seafood like shrimp or fish that is cooked to 145 degrees Fahrenheit.
Soft cheese: Choose pasteurized soft cheese like cream cheese or ricotta instead of soft cheese containing unpasteurized milk to avoid the risk of listeria.
Cold cuts: It is best to avoid cold cuts, but if you must have them, heat them until steaming hot before consuming to kill any harmful bacteria that could pose a threat to the developing fetus.
Conclusion
Being mindful of foods to avoid during pregnancy is crucial to ensure the healthy development of your baby. Speak with your healthcare provider about your specific dietary needs during pregnancy. A healthy and balanced diet is essential during pregnancy to increase the chances of a safe and healthy pregnancy and birth.
