5 Foods To Avoid During Pregnancy

Moms-to-be want to give their babies the best start possible. Many women find they’re ready to make some healthy changes when they learn they are pregnant, especially related to the foods they eat. A healthy diet during pregnancy is very similar to the MyPlate model – lots of fruits, veggies, whole grains, lean protein, and low-fat/nonfat dairy, while limiting added sugar and sodium. However, there are a few foods to avoid when you’re pregnant to protect your developing baby.

  1. Alcohol – Drinking alcohol is dangerous for a developing baby. Moms-to-be should not drink alcohol. Alcohol can permanently damage a growing baby’s brain and organs, leading to lifelong health issues.
  2. Fish high in mercury (shark, swordfish, tilefish, and King mackerel) – Pregnant women and their unborn babies have a higher need for Omega-3 fatty acids, which are found in high levels in fish and seafood. However, mercury is a concern when eating fish while pregnant. Mercury can also damage a baby’s developing brain. It’s recommended that pregnant women eat at least 8 ounces, but not more than 12 ounces, of cooked seafood each week. “White” tuna (albacore) is higher in mercury than “light” tuna, so eat less than 6 ounces per week. Fish that are lower in mercury include salmon, flounder, tilapia, trout, pollock, catfish.
  3. Too much caffeine – Too much caffeine (500 mg or more) affects both mom and baby. Limit coffee to 4 cups a day, less if you have other caffeinated drinks (soda, energy drinks, tea, etc.).
  4. Raw or uncooked lunch meat – Lunch meat, hotdogs, commercially prepared protein salads (ham salad, chicken salad, etc.) can all contain harmful Listeria bacteria. If you do eat these foods, heat them up until steaming to kill any bacteria they may contain.
  5. Unpasteurized dairy products – Like the lunch meat, dairy products made from unpasteurized milk can contain Listeria. Soft cheeses should be avoided during pregnancy unless they specifically state they’re made with pasteurized milk.

This is a general list of foods to avoid in pregnancy. You should talk with your doctor or medical provider for specific recommendations for a healthy diet during pregnancy. The Women, Infants, and Children (WIC) program is another great resource for a healthy pregnancy.

pregnant woman eating bowl of food

On a lighter note, what are/were some of your pregnancy cravings? Anyone who wanted the stereotypical pickles and ice cream? I’m not a mother, but my mom ate tons of Rueben sandwiches and strawberry freezer jam when she was pregnant with me.

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