Pregnancy is an exciting journey, often accompanied by a whirlwind of cravings and food aversions. Indulging in some cravings is perfectly okay, but it's vital to know what foods to avoid to keep you and your growing baby safe. Below, we’re breaking down pregnancy foods to avoid and giving you a few tips on some good options for you and baby.
Foods to Avoid While Pregnant
Seafood high in Mercury
Fish and seafood are excellent, lean sources of protein. But did you know eating certain fish can be risky during pregnancy? Consuming mercury-rich fish can cause mercury to build up in your bloodstream over time, which may harm your baby's developing brain and nervous system. High-mercury fish include:
- Shark
- Swordfish
- King mackerel
- Tilefish
- Whale meat and/or blubber (fat)
The Food & Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA) recommend that pregnant women, those who may become pregnant and those who are breastfeeding avoid all fish high in mercury. The FDA recommends fish as a good source of protein and omega-3s for pregnant women. You can eat up to 12 ounces (340 grams) of safe fish per week, about 2-3 servings. That includes salmon, shrimp, tilapia, catfish, sardines and others.
Raw, Undercooked, or Tainted Seafood
Sushi lovers, beware! Raw or undercooked seafood could expose you to harmful parasites and bacteria. The safest bet is to avoid ANY seafood that isn’t wholly cooked:
- Sushi: Make sure it's made with cooked seafood, or avoid it entirely.
- Oysters: Consuming uncooked or raw oysters can cause severe food poisoning.
Consuming either of the above can lead to complications like miscarriage, stillbirth, and infections in newborns.
Undercooked Meat/Eggs
Nobody should consume undercooked meat or eggs–they are breeding grounds for dangerous bacterial infections like Salmonella and Listeriosis (caused by listeria). Doubly so if you’re expecting–according to the World Health Organization (WHO), pregnant women are 20 times more likely to contract listeriosis.
Pregnant women are more susceptible to food-borne illnesses, so following food safety guidelines and ensuring all food is cooked to a safe minimum internal temperature is important. Below are a few examples:
- Ground beef, bison, goat, veal and lamb: 160°F (71°C)
- All poultry (including chicken and turkey): 165°F (74°C)
- Raw ham: 145°F (63°C) and let the fully-cooked meat rest for at least three minutes.
- Whole fillet seafood (salmon, tuna, bass, etc.): 145°F (63°C) or cook until flesh is no longer translucent and separates easily with a fork.
Additionally, you should always cook eggs until the yolk and white are firm. For a complete list of minimum safety food temperatures, visit the Food Safety website.
Unpasteurized Foods
Unpasteurized foods can harbor harmful bacteria that cause foodborne illnesses and infections. If you’re wondering what cheese to avoid during pregnancy, it’s pretty simple: you should only consume milk, cheeses, ciders and juices that clearly state they are made with pasteurized milk. Pasteurization is a process that uses heat to partially sterilize food, eliminating disease-causing microorganisms.
Processed Foods
Highly processed foods are high in calories and often contain added sugar, fats, oils and other harmful additives. While some weight gain (between 25 and 35 pounds (11.5 to 16 kilograms)) is healthy and expected during pregnancy, eating too many processed foods can lead to excess weight. Gaining too much weight during pregnancy can increase the risk of delivery complications and childhood obesity.
Unwashed Fruits and Vegetables
Unwashed produce can carry harmful pesticides and bacteria like Toxoplasma. This parasite can cause severe health issues. Always make sure to thoroughly wash all produce under running water, and consider using a produce brush when necessary. Additionally, avoid eating raw sprouts, including alfalfa, clover, radish and mung bean.
Organ Meat
While organ meat like liver and kidney are packed with good nutrients like iron, vitamin B12, and zinc, they are sometimes said to be unsafe to consume while pregnant. That’s due to the excess vitamin A found in organ meats. Vitamin A is essential for our vision and immune system, but excess levels are linked to congenital disabilities. So, it’s often recommended limit these foods.
Drinks to Avoid While Pregnant
It’s not just food you should be aware of while pregnant. Some drinks, although tempting, should be avoided. Let’s dive into three big no-nos: caffeine, herbal teas, and alcohol. Trust us, your baby will thank you later.
Caffeine
In a 2021 study, pregnant women who consumed ~50 mg of caffeine on average had slightly smaller babies than those who did not. Smaller birth sizes are associated with an increased risk of obesity, diabetes and heart disease later in life. To put that into perspective, even a 12-oz soda had as much as 50 mg of caffeine.
According to the American College of Obstetricians and Gynecologists (ACOG), pregnant women should limit their caffeine intake to less than 200 milligrams per day. That’s about one 12-ounce cup of coffee.
Alcohol
It is not safe to consume any amount of alcohol during pregnancy; it can be detrimental to the baby’s development and health. Specifically, alcohol consumption can lead to a range of health problems, including Fetal Alcohol Spectrum Disorders (FASDs), characterized by physical, behavioral, and learning issues well into late-stage childhood and beyond.
Ideal Foods to Eat During Pregnancy
The list of foods to avoid may seem long, but there are many delicious foods you can eat to best support you and your growing baby. Eating a balanced diet during pregnancy is crucial for your health and the baby’s development.
Focus on nutrient-dense, whole foods with a lot of variety in color, taste and texture. Below are a few examples:
- Vegetables: They’re packed with essential vitamins and minerals for a healthy, developing baby. For example, spinach is loaded with iron and folic acid, which are fundamental for proper fetal development. Tomatoes are full of vitamin C, which helps the body absorb iron.
- Fruits: Fresh fruits are tasty, full of vital nutrients, and can curb a pregnant sweet tooth. Apricots, for example, are loaded with beta-carotene, iron, and fiber.
- Dairy: Dairy products are critical for providing calcium, potassium, and vitamins A and D, which are essential for your and your baby's bone health.
- Grains: Grains supply essential nutrients, including iron and folic acid, crucial during pregnancy.
- Proteins: Proteins are the building blocks of cells and tissues and are essential for your baby’s growth. Add beans, peas, nuts and lean meats like salmon and chicken to your daily diet.
Adding a combination of these foods can help your energy levels, maintain a healthy weight and provide critical nutrients for your growing baby. If you’re worried about getting the right amount of nutrients during your pregnancy, that’s where a prenatal comes into play. Adding a prenatal vitamin can help you get the daily recommended dose of folic acid, B12 and vitamin D3.
FAQs
Can I Eat Leftovers During Pregnancy?
Leftovers can be a lifesaver, especially when you’re pregnant, exhausted and don’t want to turn to fast food. You can eat leftovers, with a few caveats:
- Ensure you follow food safety guidelines and refrigerate within two hours of cooking.
- Always reheat leftovers until they’re steaming hot (165°F or 74°C). This kills any latent bacteria that have formed.
- Consume all leftovers within three to four days of cooking the food–any longer, and you risk foodborne illnesses.
- Avoid high-risk foods such as deli meats, unpasteurized cheeses, and certain seafood. These can harbor bacteria like Listeria, which is particularly dangerous during pregnancy.
Can I Eat Foods That My Baby Might Be Allergic To?
You’re ok to eat foods you’re not allergic to while pregnant. There is a myth that consuming certain foods, like peanuts, may cause the baby to develop an allergy, which is untrue. The American College of Allergy, Asthma, and Immunology states that no conclusive evidence suggests that avoiding certain foods during pregnancy will prevent allergies in your child. In fact, some research suggests that early exposure may actually be beneficial.
