Navigating pregnancy involves many changes, and one of the most crucial aspects is nutrition. While focusing on what to eat is important, understanding what foods to avoid during pregnancy is equally vital for the health of both you and your developing baby. Certain foods can carry risks of harmful bacteria, high levels of mercury, or other substances that could negatively impact your pregnancy. This guide provides a detailed overview of foods to avoid to ensure a safe and healthy pregnancy.
Seafood High in Mercury: Limiting Exposure for Baby’s Development
Seafood is a fantastic source of protein and omega-3 fatty acids, which are beneficial for your baby’s brain and eye development. However, some types of seafood contain high levels of mercury, a heavy metal that can be detrimental to a developing nervous system. Larger and older fish tend to accumulate more mercury in their bodies. To minimize mercury exposure, it’s crucial to avoid the following high-mercury fish during pregnancy:
- Bigeye Tuna
- King Mackerel
- Marlin
- Orange Roughy
- Swordfish
- Shark
- Tilefish
Safer seafood options, lower in mercury, can be enjoyed in moderation. Health guidelines generally recommend 8 to 12 ounces of low-mercury seafood per week, divided into 2 to 3 servings. These safer choices include:
- Anchovies
- Black Sea Bass
- Catfish
- Cod
- Freshwater Trout
- Herring
- Light Canned Tuna (limit to moderate consumption due to mercury levels compared to other options)
- Oysters
- Pollock
- Salmon
- Sardines
- Shad
- Shrimp
- Sole
- Tilapia
- Whitefish
Raw, Undercooked, or Tainted Seafood: Preventing Foodborne Illness
Consuming raw, undercooked, or improperly handled seafood poses a risk of exposure to harmful bacteria and viruses, which can lead to foodborne illnesses. Pregnancy increases susceptibility to these illnesses, and while rare, they can potentially affect the baby. To protect yourself and your baby, avoid the following:
- Raw Fish and Shellfish: This includes popular dishes like sushi, sashimi, ceviche, and raw oysters, scallops, or clams. The cooking process is essential to kill harmful pathogens.
- Refrigerated, Uncooked Seafood: Avoid seafood labeled as nova style, lox, kippered, smoked, or jerky unless it has been thoroughly cooked. These items are often cold-smoked and not heated to temperatures that eliminate bacteria. Smoked seafood is safe if it’s cooked in dishes like casseroles. Canned and shelf-stable smoked seafood are also safe options.
- Uncertain Local Fish: Be vigilant about local fish advisories if you consume fish from local waters. These advisories indicate safe consumption frequencies based on water pollution levels. If you’re unsure about the safety of fish you’ve eaten, refrain from eating any more fish that week to be cautious.
- Insufficiently Cooked Seafood: Ensure seafood is cooked to an internal temperature of 145°F (63°C). Fish is properly cooked when it flakes easily with a fork and appears milky white throughout. Shrimp, lobster, and scallops should be cooked until they are milky white. Clams, mussels, and oysters are done when their shells open during cooking; discard any that do not open.
Undercooked Meat, Poultry, and Eggs: Minimizing Risk of Food Poisoning
Pregnancy weakens the immune system slightly, making you more vulnerable to foodborne illnesses from bacteria. Food poisoning during pregnancy can be more severe than when not pregnant, and although uncommon, it can also impact the baby. Take these precautions with meat, poultry, and eggs:
- Thoroughly Cook Meats and Poultry: Use a meat thermometer to ensure all meats and poultry reach a safe internal temperature. This is crucial to eliminate bacteria like Salmonella and E. coli.
- Avoid or Heat Processed Meats: Hot dogs and lunch meats can harbor Listeria, a bacterium that can cause a serious infection, especially during pregnancy. If you choose to eat them, heat them until steaming hot to kill potential bacteria. Alternatively, avoid them altogether for maximum safety.
- Refrigerated Pâtés and Meat Spreads: These can also be sources of Listeria. Opt for canned or shelf-stable versions, which undergo heat processing that eliminates this risk.
- Firmly Cooked Eggs: Eggs should be cooked until both the yolks and whites are firm to eliminate Salmonella. Avoid foods that may contain raw or partially cooked eggs, such as homemade eggnog, raw batter and dough, tiramisu, freshly made hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream. Commercial versions of these products are generally safe as they use pasteurized eggs.
- Pre-made Meat and Seafood Salads: Ready-made salads like ham salad, tuna salad, and chicken salad can be breeding grounds for bacteria. It’s best to avoid these unless you are certain of their freshness and proper handling.
Unpasteurized Foods: Steering Clear of Harmful Bacteria in Dairy and Juices
While many low-fat dairy products are healthy during pregnancy, it’s crucial to ensure they are pasteurized. Pasteurization is a heat treatment process that kills harmful bacteria in milk and juices. Unpasteurized products can cause foodborne illnesses.
- Unpasteurized Milk and Dairy: Avoid any milk or dairy products that are not labeled as pasteurized.
- Soft Cheeses: Soft cheeses like Brie, Feta, and Blue cheese are often made with unpasteurized milk and should be avoided unless the label explicitly states they are pasteurized or made with pasteurized milk.
- Unpasteurized Juices and Cider: Ensure all juices and ciders are pasteurized. Freshly squeezed juices at farmers’ markets or juice bars may not always be pasteurized, so inquire about pasteurization before consumption.
Unwashed Fruits and Vegetables: Washing Produce Thoroughly
To eliminate harmful bacteria, always wash all raw fruits and vegetables thoroughly under running water before consumption.
- Raw Sprouts: Avoid raw sprouts of any kind, including alfalfa, clover, radish, and mung bean sprouts. These are often contaminated with bacteria and are difficult to clean effectively. Cooking sprouts thoroughly is recommended to make them safe to eat.
Excessive Caffeine: Moderating Intake for Pregnancy Safety
Caffeine crosses the placenta and reaches the baby. While the exact effects on the fetus are not fully understood, it’s generally recommended to limit caffeine intake during pregnancy.
- Caffeine Limits: Many healthcare professionals advise limiting caffeine to less than 200 milligrams (mg) per day during pregnancy. Some may even recommend avoiding it entirely.
- Caffeine Content in Beverages: Be mindful of caffeine levels in common beverages. An 8-ounce cup of brewed coffee contains approximately 95 mg of caffeine, an 8-ounce cup of brewed tea about 47 mg, and a 12-ounce caffeinated cola around 33 mg. Consider decaffeinated options or limit consumption to stay within safe guidelines.
Herbal Tea: Caution and Professional Advice
The effects of many herbs on fetal development are not well-researched. Therefore, it’s best to exercise caution with herbal teas during pregnancy.
- Consult Healthcare Provider: Avoid drinking herbal teas unless your healthcare professional has approved them as safe for pregnancy. This includes teas specifically marketed for pregnancy, as their safety is not always guaranteed.
Alcohol: Complete Abstinence for a Healthy Pregnancy
There is no proven safe amount of alcohol consumption during pregnancy. To ensure the safest possible pregnancy, complete abstinence from alcohol is recommended.
- Risks of Alcohol Consumption: Alcohol consumption during pregnancy significantly increases the risk of miscarriage, stillbirth, and fetal alcohol spectrum disorders (FASDs). FASDs can cause a range of lifelong issues, including facial abnormalities and intellectual disabilities.
- Seek Help if Needed: If you are concerned about alcohol consumption before realizing you were pregnant or need assistance to stop drinking, consult your healthcare professional for guidance and support.
By being informed about these foods to avoid and following these guidelines, you can make dietary choices that support a healthy and safe pregnancy for both you and your baby. Always consult with your healthcare provider for personalized dietary advice throughout your pregnancy.
