During pregnancy, prioritizing your diet is crucial for both your health and your baby’s development. While you’re likely focusing on what to add to your plate, understanding what foods to avoid is equally important. Certain foods can pose risks due to bacteria, parasites, or high levels of harmful substances like mercury. Here’s a guide on what to avoid eating during pregnancy to ensure a safe and healthy nine months.
Seafood High in Mercury: Limit or Avoid
Seafood is often praised for its protein and omega-3 fatty acids, which are beneficial for your baby’s brain and eye development. However, some types of fish contain high levels of mercury, a heavy metal that can be detrimental to your baby’s developing nervous system. Larger and older fish tend to accumulate more mercury.
The U.S. Food and Drug Administration (FDA) advises pregnant women to avoid these high-mercury fish:
- Bigeye Tuna
- King Mackerel
- Marlin
- Orange Roughy
- Swordfish
- Shark
- Tilefish
Instead, opt for low-mercury seafood options. The Dietary Guidelines for Americans recommend 8 to 12 ounces (2 to 3 servings) of low-mercury seafood per week. Safe choices include:
- Anchovies
- Black Sea Bass
- Catfish
- Cod
- Freshwater Trout
- Herring
- Light Canned Tuna
- Oysters
- Pollock
- Salmon
- Sardines
- Shad
- Shrimp
- Sole
- Tilapia
- Whitefish
Raw, Undercooked, or Tainted Seafood: A Strict No
To prevent foodborne illnesses from harmful bacteria and viruses, it’s essential to avoid raw, undercooked, or improperly handled seafood.
- Avoid raw fish and shellfish completely. This includes popular dishes like sushi, sashimi, ceviche, and raw oysters, scallops, or clams.
- Steer clear of refrigerated, uncooked seafood. Seafood labeled as nova style, lox, kippered, smoked, or jerky should be avoided unless cooked. Smoked seafood is safe if it’s cooked in dishes like casseroles. Canned and shelf-stable smoked seafood are also safe options.
- Pay attention to local fish advisories. If you’re consuming fish from local waters, check for advisories regarding water pollution and safe consumption frequency. If unsure about the safety of previously eaten fish, refrain from eating more fish that week.
- Ensure seafood is thoroughly cooked. Cook fish to an internal temperature of 145°F (63°C). Properly cooked fish will flake easily with a fork and appear milky white throughout. Shrimp, lobster, and scallops should be cooked until they are milky white. Cook clams, mussels, and oysters until their shells open, discarding any that do not open.
Undercooked Meat, Poultry, and Eggs: Cook Thoroughly
Pregnancy increases your susceptibility to food poisoning from bacteria, known as foodborne illness. The body’s reaction to food poisoning can be more severe during pregnancy, and in rare cases, it can affect the baby.
To protect yourself and your baby:
- Cook all meats and poultry to a safe internal temperature. Use a meat thermometer to ensure thorough cooking.
- Heat hot dogs and lunch meats until steaming hot or avoid them altogether. These processed meats can harbor Listeria, a bacterium causing a serious foodborne illness.
- Avoid refrigerated pâtés and meat spreads. Canned or shelf-stable versions are safe to consume.
- Cook eggs until both the yolk and white are firm. Raw eggs can contain Salmonella bacteria. 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.
- Refrain from eating ready-made meat or seafood salads. This includes ham salad, tuna salad, and chicken salad, as they can harbor bacteria.
Unpasteurized Foods: Choose Pasteurized Options
Low-fat dairy products are generally healthy during pregnancy, but it’s crucial to ensure they are pasteurized. Pasteurization is a process that kills harmful bacteria in milk and juice. Unpasteurized products can lead to foodborne illnesses.
Avoid these unpasteurized items:
- Soft cheeses like Brie, Feta, and Blue cheese, unless explicitly labeled as pasteurized or made with pasteurized milk.
- Unpasteurized juice or cider. Always check labels to confirm pasteurization.
Unwashed Fruits and Vegetables: Wash Thoroughly
Thoroughly washing raw fruits and vegetables is essential to remove harmful bacteria and pesticides.
- Wash all raw fruits and vegetables meticulously under running water before consumption.
- Avoid raw sprouts such as alfalfa, clover, radish, and mung bean sprouts. These can harbor harmful bacteria. Ensure sprouts are fully cooked before eating.
Caffeine: Limit Your Intake
Caffeine can cross the placenta to your baby. While the exact effects of caffeine on babies are not fully understood, it’s generally recommended to limit caffeine intake during pregnancy.
- Consult your healthcare provider for personalized advice on caffeine consumption.
- If caffeine is permitted, limit intake to less than 200 milligrams (mg) per day.
- Be mindful of caffeine content in beverages: An 8-ounce cup of brewed coffee contains about 95 mg of caffeine, an 8-ounce cup of brewed tea about 47 mg, and a 12-ounce caffeinated cola around 33 mg.
Herbal Tea: Exercise Caution
The effects of many herbs on fetal development are not well-researched.
- Avoid herbal teas unless your healthcare provider approves them. This includes teas specifically marketed for pregnancy, as their safety isn’t always guaranteed.
Alcohol: Abstain Completely
No safe level of alcohol consumption has been established during pregnancy.
- Do not drink alcohol at any point during pregnancy.
- Alcohol consumption during pregnancy increases the risk of miscarriage, stillbirth, and fetal alcohol syndrome. Fetal alcohol syndrome can lead to facial deformities and intellectual disabilities.
If you are concerned about past alcohol consumption before realizing you were pregnant or need help to stop drinking, consult your healthcare provider for guidance and support.
