Most pregnant women glow with health — unless they eat foods best avoided during this delicate time. There are reasons why some nutrient sources can be harmful to your baby if you don't source and prepare them safely. Here’s a list of foods to be cautious about eating while pregnant or breastfeeding.
1. Alcohol
Alcohol is one craving you can’t satisfy when you’re pregnant. Consuming alcohol during pregnancy or while nursing can cause low birth weight, poor sleep, premature birth, congenital disabilities and even loss of pregnancy. Drinking during pregnancy is also associated with fetal alcohol syndrome, which is a lifelong condition for your baby.
2. Raw and Undercooked Fish
Fish may taste better raw to you, or perhaps you crave a juicy oyster, but these marine delicacies are not safe when you’re eating for two. They’re often a culprit in listeriosis, which is extremely harmful to mommies and babies.
Infections are so dangerous that one in four pregnant women who contract the disease lose their infants not long after birth. Yet, fish is a superior food source for pregnant women, helping them intake enough omega-3s to support their babies’ brain and central nervous system growth.
To eat seafood safely, ensure you cook it thoroughly to destroy harmful bacteria like Listeria. Use a thermometer to check the internal temperature, which should be 60-63°C. No sushi for a while — unless it’s veggie sushi!
3. Mercury-Rich Fish
Certain fish species’ fats and proteins tend to absorb mercury from the ocean, which can harm people when they ingest it in large quantities. Eating high-mercury fish during pregnancy can damage a fetus’s brain and cause developmental delays, but that doesn’t mean you have to swear off seafood entirely.
Safer fish species to eat if you thoroughly cook them include:
- Atlantic herring and mackerel
- Farmed or wild Atlantic salmon
- Atlantic sardines
- Whitefish
- Freshwater trout
4. Processed or Deli Meat
Deli and processed meats have long held a dodgy reputation of being “off” due to poor quality control. However, the issue during pregnancy of it not being correctly sourced or prepared is the likelihood of Listeria infection. It’s best to steer clear of hot dogs, cold cuts and other processed meats.
5. Raw and Undercooked Eggs
Eggs and chickens are renowned carriers of Salmonella. If you insist on eating poultry, purchasing from reputable organic producers and thoroughly cooking it are essential. You should cook eggs until the white and yolk are firm and opaque, while chicken should reach an internal temperature of 74°C for maximum safety.
6. Raw and Unwashed Fruit and Vegetables
The best and safest practice is to cook all food, but if you have to eat raw fruit and vegetables, it’s vital to rinse them well and only purchase from organic producers that don’t use pesticides or harmful chemicals. Unwashed vegetables can also carry Listeria when grown in contaminated manure or soil.
7. Raw Milk and Cheese
Raw milk and soft cheese that’s not fully pasteurized can cause listeriosis. They may also contain E. coli, Campylobacter and Salmonella, all of which can cause symptoms like fever, diarrhea and vomiting.
8. Smoothies and Juices
Smoothies and juices are easily contaminated when not correctly processed, thanks to the raw fruits, so only buy them at places certified by a health inspector. Better yet, make your own at home.
9. Untested Water
While you should drink plenty of water, ensure yours is free from contaminants. Some groundwater sources carry heavy metals that harm a growing baby. So, while Metallica is safe, heavy metal poisoning in your water isn’t.
What Should You Eat If You’re Pregnant?
Following a balanced diet despite your crazy cravings for Oreo cookies and gherkins is the best way to provide you and your baby with the necessary nutrients. Foods on the list for healthy pregnancies include nutrients like:
- Calcium: From dairy, spinach, and fortified cereals and juices
- Folic acid: Found in foods like leafy green veggies, oranges, beans and asparagus
- Iron: Found in spinach, lean meats and beans
- Vitamin D: Plentiful in fatty fish and fortified milk
- Omega-3 fatty acids: Available in fatty fish, eggs and milk
Enjoy a Nutritious Diet While You’re Expecting
Being pregnant may have challenges, but knowing what’s safe to eat doesn’t have to be one. Avoid raw foods and food handled by others, as these can carry bacteria. Stay away from mercury-rich fish and untested water so you and your baby don’t get heavy metal poisoning. Above all, have a happy pregnancy!
ABOUT OUR CONTRIBUTOR:
Mia Barnes is a professional freelance writer and the Editor-in-Chief of Body+Mind. She has over 5+ years of experience researching and writing about family health and postpartum wellness. When she isn't writing, you can find Mia walking her dog or trying new recipes.
