Eating right is essential for everyone, more so for pregnant women. While expectant mothers are encouraged to eat more wholegrains, legumes, fruits, vegetables and lean meat, they should also stay away from certain foods. Here are some foods to avoid in pregnancy.
Raw and Uncooked Meat
The risk of bacterial food poisoning is higher during pregnancy due to changes in the body’s metabolism and circulation. As a result, many pregnant women may have severe reactions to raw and uncooked meat and poultry. Make sure meat and poultry are fully cooked before eating. Use a meat thermometer if possible. Forget about eating medium or rare steaks and burgers. Eat only steaming hot deli meats.
Raw and Undercooked Eggs
Eggs are potential sources of salmonella. So it’s best to avoid eating eggs with a runny yolk such as half-boiled, sunny-side-up or over-easy eggs. Eggs prepared in these ways don’t go through enough heat to kill off harmful salmonella bacteria. Some Caesar salad dressings, mayonnaise and home-made ice cream may also contain raw eggs. Avoid these as well. Eat only eggs that are fully cooked.
Unpasteurized Milk and Dairy Products
Low-fat milk and low-fat dairy products such as yoghurt and cheese are rich in calcium and protein. However, pregnant women should avoid anything with unpasteurized milk. This is because unpasteurized milk and dairy products such as brie, feta, camembert and blue cheese may contain a bacterium that can cause listeriosis. Listeriosis has been known to cause miscarriage in the first trimester and acute illness or even still birth in later stages of pregnancy.
Fish and Seafood
While fish and seafood are rich in protein, iron and omega-3 fatty acids that help in the baby’s brain development, there is rising concern that some fish have high mercury levels that can harm the baby’s nervous system. In fact, in the United States, the Food and Drug Administration (FDA) recommends that pregnant women avoid swordfish, shark, king mackerel and tilefish.
However, the FDA says it’s alright to eat up to 12 ounces per week of shrimp, salmon, pollock and catfish. Again, to prevent bacterial contamination, fully cook fish and seafood before eating. Avoid raw fish and shellfish. That means sushi, sashimi and raw oysters are off-limits.
Deep-fried Foods
Deep-fried foods such as fries, chips and fried chicken sold at fast food outlets often contain trans fats which can increase the bad LDL cholesterol and decrease the good HDL cholesterol. These foods also contain lots of additives harmful to both mother and baby. Salt is another ingredient overly used in deep-fried foods. Excessive salt in a pregnant woman’s body can increase blood pressure and lead to water retention.
Sugary Foods
In general, sugary foods such as cakes, chocolate and ice cream are rich only in empty calories with no real nutritional values. As a woman’s nutrient requirements are much higher in pregnancy, eating foods with zero nutritional values serves no purpose at all. Pregnant women who crave something sweet should munch on fruits instead. These taste sweet and are packed with vitamins, minerals, antioxidants and dietary fiber – all essential nutrients in pregnancy.
What a woman eats or doesn’t eat in pregnancy will have a great impact on her and her baby’s health. For optimum health, eat highly nutritious foods and stay clear off certain foods. Foods to avoid in pregnancy include raw and uncooked meat, raw and undercooked eggs, unpasteurized milk, some fish, deep-fried foods and sugary foods.
Those who find this article useful may also like to read Fertility Food, Pregnancy Diet and Reducing Pregnancy Discomforts Naturally.
References:
Kate Mirow. “Great Expectation” in WellBeing magazine. Sydney: Universal Wellbeing, July 2007.
Mayo Clinic Website – Pregnancy Nutrition: Foods to Avoid
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