5 Foods to Avoid During Pregnancy

Dec 20, 2017 8:14:12 AM / by Voyage Healthcare Team posted in Women's Health

If you’re pregnant, it may seem like many of your favorite foods are now off-limits. From seafood high in mercury to unwashed vegetables to undercooked meat, poultry, and eggs; there are a number of foods to avoid for the next nine months.

But don’t worry! It’s still possible to enjoy a wide variety of foods during your pregnancy.

Here is a list of five types of foods to avoid, and safe alternatives that you can enjoy instead.

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5 Foods to Avoid During Pregnancy

1. Seafood High in Mercury 

Mercury can harm your baby's brain and nervous system. During your pregnancy, you’ll want to avoid fish high in mercury, including king mackerel, muskellunge (muskie), shark, swordfish, and tilefish.

Instead, choose fish with lower mercury content. Fish including salmon, tilapia, and cod are safe to eat up to twice a week. A number of other fish from Minnesota are also safe to eat once a week, including bullhead, crappie, sunfish, and yellow perch. For a complete list of fishes to eat (and avoid) during pregnancy, see this brochure from the Minnesota Department of Health.

Nutrients in seafood: Fish is a great source of protein and iron, as well as an excellent source of omega 3 fatty acids that help your baby’s nerves and brain grow and develop. Protein also helps your baby develop, and iron is crucial for providing your baby with enough oxygen. During the course of your pregnancy, your blood supply will increase by over 30%, so doctors recommend doubling your daily iron intake to help you and your baby stay healthy.

2. Raw Seafood (Including Shellfish) 

Raw shellfish can cause food poisoning and be especially unpleasant, and even dangerous, during pregnancy. We also recommend avoiding all uncooked sushi during pregnancy.

Instead of raw sushi, look for cooked sushi. Instead of a bagel with lox, try a hot sandwich. Keep in mind, seafood can be a great choice as long as it's cooked and low in mercury! 

3. Undercooked Meat, Poultry, and Eggs 

During pregnancy, it’s important to avoid undercooked meat, poultry, and eggs. Avoiding undercooked meat will also reduce the risk of congenital toxoplasmosis, which can have a number of serious health effects on your baby.

You can still enjoy your favorite meats, as long as they are well done. If you’re used to eating your eggs sunny side up or over easy, try out an egg over hard.

Nutrition in meat, poultry, and eggs: Like fish, meat, poultry, and eggs are also great sources of protein and iron. Support your baby’s development and oxygen supply.

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4. Under-Pasteurized Foods 

Instead of soft cheeses like Brie, feta, and blue cheese, choose hard cheeses like mozzarella, cheddar, or cottage cheese. Or, look for pasteurized soft cheeses. You’ll also want to make sure any juices you drink are pasteurized.

Nutrients in Dairy: Aim for 3-4 servings of protein per day during your pregnancy to get the recommended amounts of calcium, protein, and vitamin D.

5. Unwashed Fruits or Vegetables 

Unwashed fruits and vegetables can be host to a variety of bacteria. Wash them thoroughly, or try stir-fried, steamed or roasted vegetables.

Nutrients in Fruits and Vegetables: The folic acid found in many fruits and vegetables can reduce your baby’s risk of neural tube defects. Good sources for folate include beans, peas, lentil, leafy vegetables, asparagus, broccoli, beets, avocados, and citrus fruits.

Other Food Safety Tips 

Wondering if you need to kick your coffee habit to the curb? Not completely. According to Dr. Kathryn Flory, “a moderate amount of caffeine consumption - up to 200 mg per day, or 2 8-ounce cups of coffee - is safe during pregnancy.”

Looking for more practical advice for your pregnancy? Check out our healthy pregnancy guide for more information.

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Voyage Healthcare Team

Written by Voyage Healthcare Team

Voyage Healthcare is an independently owned, multi-specialty healthcare clinic — guided by the doctors who care for families in the northwest metro area of Minneapolis/St. Paul.

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