She Strengthens

Eating for Two: A Guide to Safe Foods During Pregnancy

Congratulations on your pregnancy! As you nourish your growing baby, it’s essential to know what foods to avoid to ensure a healthy pregnancy and baby.

Smoked Seafood: A Tasty but Risky Choice

While it’s okay to consume some smoked seafood, such as shelf-stable, canned, or cooked dishes, refrigerated smoked seafood is a no-go. This is because it can carry listeria, a bacterial infection that can lead to serious health issues, including stillbirth, premature delivery, and miscarriage.

Deli Meats: A Hidden Danger

Deli meats, like salami and ham, may harbor nasty germs, including Toxoplasma gondii, which can cause toxoplasmosis. This infection can lead to severe health problems for your baby, including neurological illnesses, intellectual disabilities, and blindness. To minimize the risk, steam or cook deli meats to 165°F (74°C) before eating.

Pâté: A Fancy but Risky Spread

Pâté, a meat paste, can contain high levels of listeria and other microorganisms. Opt for canned, jarred, or sealed pâté to reduce the risk of infection.

Raw Eggs: A Recipe for Disaster

Raw eggs can be contaminated with salmonella, which can cause fever, vomiting, and diarrhea in moms-to-be. In rare cases, the infection can cross the placenta, leading to miscarriage or stillbirth. Use pasteurized eggs or cook eggs thoroughly to avoid the risk.

Processed Foods: A Nutrient-Poor Choice

Processed foods are low in nutrients but high in calories, saturated fats, and sugars. Consuming these foods excessively can lead to weight gain, gestational diabetes, and other complications. Stick to whole, unprocessed foods as much as possible.

Alcohol: A Definite No-No

Drinking alcohol during pregnancy can have devastating consequences, including fetal alcohol spectrum disorders, behavioral disorders, and birth defects. Avoid alcohol altogether to ensure a healthy pregnancy.

Fish and Shellfish: A Mixed Bag

While some fish and shellfish are safe to eat, others can contain harmful infections like salmonella, vibrio, and listeria. Ensure that seafood is cooked to an internal temperature of 145°F (63°C) to kill bacteria.

Mercury in Fish: A Hidden Danger

Some fish, like swordfish and shark, contain high levels of mercury, which can harm your baby’s development. Limit your seafood consumption to 8-12 ounces per week of low-mercury fish like herring, trout, and salmon.

Organ Meats: A Nutrient-Rich but Risky Choice

Organ meats, like liver, are rich in nutrients but can accumulate in the body and cause harm when consumed excessively. Practice moderation, especially with liver, and limit consumption to under 2.5 ounces per week.

Cheese and Dairy: A Safe but Important Choice

Raw milk and unpasteurized cheese can contain harmful bacteria like E. coli and listeria. Opt for pasteurized hard cheeses and avoid soft cheeses like goat cheese and feta.

Juice and Sprouts: A Healthy but Risky Choice

While juicing and sprouts are nutritious, they can be contaminated with bacteria like salmonella. Ensure that juices are pasteurized, and wash fruits and veggies thoroughly before consumption.

Caffeine: A Stimulating but Risky Choice

Caffeine can build up in your baby’s system and lead to low birth weight and chronic diseases. Limit your daily caffeine intake to 200 milligrams or less, equivalent to 2-3 cups of coffee.

The Bottom Line

Pregnancy is a critical time for your baby’s development. By following these guidelines, you can ensure a safe and healthy pregnancy. Remember, when in doubt, always consult your doctor.