The subject of pregnancy and food can be confusing – what to eat, what not to eat, what to eat a little of, or a lot of. While a well-balanced, nutrient-rich diet is essential for a healthy pregnancy, the list of foods to avoid during pregnancy and foods to eat can become daunting during one of the most overwhelming times of a woman's life.
Regardless, knowing the pregnancy foods to avoid is an essential part of prenatal nutrition. Some can cause great harm to a growing fetus, while others introduce unwanted toxins and bacteria to a vulnerable little body. Learn, memorize, and repeat: do not eat the following foods.
Fish to Avoid During Pregnancy
There is so much controversy around eating fish and seafood during pregnancy. High in nutrients, especially omega fatty acids, pregnant and nursing women are often advised to regularly consume some fish. On the other hand, seafood can contain high amounts of toxins such as mercury. The following is a list of fish to avoid during pregnancy:
- shark
- swordfish
- king mackerel
- tilefish
- orange roughy
- grouper
Other fish such as tuna, halibut, sea trout, and saltwater bass are considered safe in moderate amounts (three servings per month). Canned tuna, snapper, monkfish, and cod can be consumed up to six times per month, while freshwater trout, shrimp, wild salmon, scallops, and haddock have very low amounts of mercury.
Is sushi safe to eat during pregnancy? Some nutritionists recommend avoiding sushi made from raw fish altogether because of the risk of contamination from bacteria or parasites. The American Pregnancy Association warns against excess mercury from some seafood, also pointing out that some sushi is cooked.
Should raw sushi be on the list of foods to avoid? All raw foods – meat, seafood, eggs, and poultry should be avoided because of risk of contamination from dangerous bacteria such as toxoplasmosis and salmonella. However, many women, especially in Japan, consume raw sushi during pregnancy. Asking a health care professional is the best option for a personal decision.
Pregnancy Foods to Avoid – Anything with Listeria
Any food that could potentially contain listeria should be avoided during pregnancy. Listeria is a bacteria present in both soil and water. It can contaminate food, which when consumed can lead to listeriosis. Few people are affected by this microbe, although pregnant women are 20 times more vulnerable than healthy adults, according to the CDC. This bacteria is also a threat to the growing fetus as it can cross the placenta and cause a potential life-threatening infection. A listeria infection is connected with miscarriage.
What foods should be avoided because of listeria?
- deli meats, unless they are re-heated
- smoked seafood, unless it is re-cooked
- soft cheeses
Also, be sure to wash all fruits and vegetables before consuming them raw. To be extremely safe, only drink pasteurized juices.
What About Coffee, Alcohol, and Artificial Sweeteners During Pregnancy?
Caffeine is another controversial issue. There have been studies linking caffeine intake to an increased likelihood of miscarriage in the first trimester. Excess amounts, more than 300 mg a day, are linked with health problems for the infant such as low birth weight. While a cup of coffee or green tea once in awhile may be safe, talking to a health care professional is the best way to make a personal decision.
Alcohol consumption on the other hand is not controversial. One glass of wine, or one bottle of vodka, it doesn't matter – do not drink while pregnant. It is believed that there is always a risk of fetal alcohol syndrome.
There may not be enough evidence against artificial sweeteners such as aspartame and saccharin for them to be added to the list of definite foods to avoid during pregnancy, but there is also not enough reassuring evidence to make regular use a wise idea. Sucralose, sorbitol, mannitol, and lactose on the other hand do appear to be safe in moderation.
Prenatal Nutrition Helps Support a Healthy Pregnancy
It may seem like there are a lot of foods to avoid during pregnancy. By simply abstaining from high-mercury fish, luncheon meat, raw and unpasteurized foods, alcohol, and synthetic products, every potential threat is avoided. Other foods such as coffee and some seafood can be consumed in moderation. Now that all the right foods not to be eaten are known, its time to focus on all the foods that are an essential part of a healthy pregnancy diet.
References:
Murkoff, Heidi, Arlene Eisenberg and Sandee Hathaway, BSN. "What to Expect When You're Expecting." (Workman Publishing, 2002).
American Pregnancy Association
Brenna Coleman - Brenna is a freelance writer focusing on natural health and beauty. She has written hundreds of articles, helping readers find ways to ...
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