Navigating pregnancy involves numerous adjustments, and one of the most crucial is understanding dietary changes. You’re dedicated to providing the best start for your baby, carefully choosing nutritious foods. But knowing what to avoid is equally vital. This guide outlines essential foods to avoid during pregnancy to safeguard both your health and your baby’s development.
Seafood High in Mercury: A Must-Avoid During Pregnancy
Seafood is often praised for its protein content and omega-3 fatty acids, which are beneficial for your baby’s brain and eye development. However, certain types of fish contain high levels of mercury, a neurotoxin that can be detrimental to your baby’s developing nervous system. Mercury accumulates more in larger, older fish.
The U.S. Food and Drug Administration (FDA) advises pregnant women to strictly avoid these high-mercury fish:
- Bigeye Tuna: Often used in sushi, it accumulates high mercury levels.
- King Mackerel: A large predatory fish with significant mercury concentration.
- Marlin: Another large game fish that should be avoided due to mercury.
- Orange Roughy: Known for its longevity and deep-sea habitat, leading to higher mercury levels.
- Swordfish: A popular choice but contains concerning levels of mercury.
- Shark: As a top predator, sharks accumulate considerable mercury.
- Tilefish (from the Gulf of Mexico): This specific type of tilefish is high in mercury and should be avoided; Atlantic tilefish is a lower mercury option, but still limit consumption.
Safe Seafood Choices During Pregnancy:
To reap the benefits of seafood while minimizing mercury exposure, opt for low-mercury options. The Dietary Guidelines for Americans recommend 8 to 12 ounces (224 to 336 grams) of low-mercury seafood per week, which translates to 2 to 3 servings. Excellent choices include:
- Anchovies
- Black Sea Bass
- Catfish
- Cod
- Flounder
- Freshwater Trout
- Herring
- Light Canned Tuna (limit to 12 ounces a week due to mercury content compared to other very low mercury options)
- Oysters (cooked)
- Pollock
- Salmon
- Sardines
- Shad
- Shrimp
- Sole
- Tilapia
- Whitefish
Remember to prioritize variety within these safe choices to maximize nutritional benefits and minimize the risk of overexposure to any single contaminant.
Raw, Undercooked, or Contaminated Seafood: Stay Clear When Expecting
Beyond mercury, raw and undercooked seafood pose risks of bacterial and viral infections. Pregnancy weakens your immune system, making you more susceptible to foodborne illnesses, which can have serious consequences for both you and your baby.
Seafood to Absolutely Avoid Raw or Undercooked:
- Sushi and Sashimi: These Japanese delicacies often feature raw fish and should be avoided entirely during pregnancy.
- Ceviche: This dish, popular in Latin America, consists of raw fish marinated in citrus juices, which does not kill harmful bacteria.
- Raw Oysters, Scallops, and Clams: These shellfish can harbor pathogens and are unsafe to eat raw.
- Refrigerated, Uncooked Seafood (labeled “nova style,” “lox,” “kippered,” “smoked,” or “jerky”): These items, often found in deli sections, are not cooked sufficiently to eliminate bacteria. Smoked seafood is safe if it is cooked in a casserole or other cooked dish, or if it is canned or shelf-stable.
Important Seafood Safety Tips:
- Heed Local Fish Advisories: If you consume fish from local waters, be aware of any advisories regarding water pollution and safe consumption limits. When in doubt, limit or avoid local catches.
- Cook Seafood Thoroughly: Ensure seafood is cooked to an internal temperature of 145°F (63°C). Fish is done when it flakes easily with a fork and is opaque throughout. Shrimp, lobster, and scallops should be cooked until milky white. Clams, mussels, and oysters are safe when their shells open during cooking; discard any that remain closed.
Undercooked Meat, Poultry, and Eggs: A Pregnancy No-Go
Similar to seafood, undercooked meats, poultry, and eggs can harbor bacteria like Salmonella and Listeria, leading to foodborne illnesses. Listeria infection, while rare, is particularly dangerous during pregnancy and can cause miscarriage, stillbirth, premature labor, and serious illness in newborns.
Foods in this Category to Avoid:
- Undercooked Beef, Pork, and Poultry: Always cook meat and poultry to safe internal temperatures using a meat thermometer.
- Hot Dogs and Lunch Meats (unless steaming hot): These can be contaminated with Listeria. Heat them until steaming hot before consumption, or ideally, avoid them during pregnancy.
- Refrigerated Pâtés and Meat Spreads: These can also harbor Listeria. Canned or shelf-stable versions are safer options.
- Raw or Undercooked Eggs: Avoid runny yolks. Cook eggs until both the yolk and white are firm.
- Foods Made with Raw or Partially Cooked Eggs: Be cautious of homemade eggnog, raw batter and dough (including cookie dough!), tiramisu, freshly made hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream. Opt for pasteurized versions or avoid these altogether.
- Ready-Made Meat Salads and Seafood Salads: These, including ham salad, tuna salad, and chicken salad, can be breeding grounds for bacteria if not properly refrigerated and stored.
Unpasteurized Foods: Steer Clear for Safety
Pasteurization is a heat treatment process that kills harmful bacteria in milk, juice, and cheese. Unpasteurized products can contain bacteria like Listeria and E. coli, posing significant risks during pregnancy.
Unpasteurized Items to Avoid:
- Unpasteurized Milk: Ensure all milk you consume is pasteurized.
- Soft Cheeses (Brie, Feta, Blue Cheese, Camembert, Queso Fresco, Panela): Unless clearly labeled as “pasteurized,” avoid these soft cheeses. Hard cheeses like cheddar and Parmesan are generally safe as they are usually made with pasteurized milk.
- Unpasteurized Juices and Cider: Opt for pasteurized versions of fruit and vegetable juices.
Unwashed Fruits and Vegetables: Wash Thoroughly Before Eating
While fruits and vegetables are essential for a healthy pregnancy diet, they can be contaminated with soil, bacteria, and pesticides. Thorough washing is crucial to remove these contaminants.
Produce Safety Guidelines:
- Wash All Raw Fruits and Vegetables: Wash thoroughly under running water, even if they have inedible peels. A vegetable brush can help clean firm produce.
- Avoid Raw Sprouts (Alfalfa, Clover, Radish, Mung Bean): Raw sprouts are particularly risky as bacteria can thrive in their moist growing environment. Cook sprouts thoroughly before eating.
Caffeine: Limit Your Intake During Pregnancy
Caffeine crosses the placenta and reaches your baby. While the exact effects of caffeine on a fetus are still being studied, it’s generally recommended to limit caffeine intake during pregnancy.
Caffeine Recommendations:
- Limit Caffeine to Under 200 mg per Day: This is generally considered a safe upper limit.
- Be Mindful of Caffeine Sources:
- 8-ounce (240 mL) cup of brewed coffee: Approximately 95 mg caffeine.
- 8-ounce (240 mL) cup of brewed tea: Approximately 47 mg caffeine.
- 12-ounce (360 mL) cola: Approximately 33 mg caffeine.
- Energy drinks: Can contain very high levels of caffeine and should be avoided.
- Chocolate: Contains caffeine, especially dark chocolate, so consume in moderation.
Herbal Tea: Exercise Caution
The effects of many herbs on pregnancy are not well-researched. Some herbs may be harmful to fetal development.
Herbal Tea Guidance:
- Avoid Herbal Teas Unless Approved by Your Healthcare Provider: This includes teas marketed specifically for pregnancy, as “natural” does not always mean “safe” during pregnancy.
- Opt for Safe Alternatives: Plain black tea, green tea (in moderation due to caffeine), and ginger tea (for nausea relief in moderation) are generally considered safe, but always consult your doctor.
Alcohol: Absolutely No Safe Limit During Pregnancy
There is no established safe amount of alcohol consumption during pregnancy. Alcohol can lead to serious complications for your baby, including fetal alcohol syndrome.
Alcohol and Pregnancy:
- Avoid All Alcohol: This includes beer, wine, and liquor.
- Risks of Alcohol Consumption: Increased risk of miscarriage, stillbirth, and fetal alcohol spectrum disorders (FASDs), which can cause facial deformities, intellectual disabilities, and developmental problems.
- Seek Help if Needed: If you are concerned about past alcohol consumption during early pregnancy or need help to stop drinking, consult your healthcare provider immediately.
By understanding What Not To Eat When Pregnant and adhering to these guidelines, you can significantly contribute to a healthy pregnancy and the well-being of your baby. Always consult with your healthcare provider for personalized dietary advice and to address any specific concerns you may have.
