Once you get pregnant, everyone seems to have an opinion. From what to wear to what you should buy, and of course, what to eat… the list goes on.
But are there actually certain foods and drinks that should be avoided during pregnancy and what you can and cannot eat?
First, it’s important to separate fact from fiction, and remember that while you may not be able to reveal all of your favorite foods, there are still plenty of delicious options.
Then, of course, there are the desires. You may want to eat the craziest combinations (hot chocolate someone?) that normally start in your first trimester and are often foods you were afraid to eat before. Cravings are perfectly normal, even if the concoctions can seem a little random!
Charlotte Grand out The Fertility Kitchenpregnancy nutritionist and fertility nutrition specialist, says first-time mothers should eat a varied, balanced diet and that during pregnancy, your immune system adapts to help your baby grow, meaning your body slightly more susceptible to infections.
Growing up a baby is a nutritionally intensive process, so a nutrient-rich diet is important.
Food poisoning, especially the foodborne bacteria Listeria, can cause serious pregnancy complications, such as miscarriage and even stillbirth. This has resulted in strict guidelines for pregnant women, but avoiding all foods that: be able to Foodborne illnesses can make it more difficult to meet your nutritional needs during pregnancy.
Although pregnant women are more susceptible to Listeria, infection is rare. For example, the probability that an egg contains Salmonella are estimated to be between 1 in 12,000 and 1 in 30,000, which is very rare.
Foods that help build a healthy baby include eggs, liver, fatty fish, dark green leafy vegetables, meat-on-the-bone, and slow-cooked meats.
While you may feel hungrier, it’s important to eat meals that are high in vitamins and nutrients, but there are certain foods that you should be careful about.
Raw fish is one of the foods often warned not to eat during pregnancy due to the risk of food poisoning, but Charlotte Grand says this recommendation remains controversial.
‘In Japan there are women’ encouraged to consume raw fish to support fetal development. The NHS website states that you can eat sushi if the fish is well cooked.’
Cooking is one of the most effective methods of inactivating parasites, but flash freezing is also effective and often used for sushi-grade fish. Raw shellfish, such as oysters and clams, should be avoided as they are responsible for about 75% of foodborne illness outbreaks associated with seafood and so the risks outweigh the benefits of eating it.
Oily fish is another category that women are warned about because of its mercury content. Charlotte explains the benefits of eating fatty fish that can promote baby’s development.
While you may be aware of the link between mercury and fatty fish, you may not be aware of the nutrient DHA and its function. Avoiding fatty fish means you’re missing out on these and other important pregnancy nutrients, such as iodine, which is vital for fetal brain development and thyroid function and is abundant in safe-to-eat fish.
While certain fish should be avoided, many others are perfectly safe to eat. Fish size is the best predictor of mercury levels, larger fish species that have lived longer and eaten smaller fish tend to have higher concentrations of mercury and should be avoided including swordfish, king mackerel, tilefish and shark, while tuna should be limited to less than 140 g cooked (170 g raw) per week.
Salmon, herring and sardines are the most concentrated sources of DHA and are also low in mercury.’
The NHS says well-cooked meats such as beef, chicken and pork are absolutely fine during pregnancy.
But undercooked meats, salted or raw meats should be avoided as they can contain parasites that cause toxoplasmosis.
There is a small risk of toxoplasmosis if you eat raw and undercooked meat, which can even lead to miscarriage†
Even if you eat liver and liver products, they contain a lot of vitamin A, which can be harmful to an unborn baby. While it can be tempting, it’s best to avoid it altogether.
Many bodybuilders and gym bunnies swear by raw eggs for that quick health kick, but it’s something you should consume during pregnancy.
Charlotte recommends finding the key takeaways when weighing the benefits and risks of eating certain foods.
“It’s worth considering the nutrients they contain and your chances of getting sick. For example, you may decide to avoid raw egg yolk, but opt for eggs with fully cooked yolks so that you still benefit from the nutrients they contain.
‘The origin and handling of food can make an otherwise safe food a questionable choice, even fruits and vegetables, which account for 46% of food poisoning cases. One analysis found that green leafy vegetables are responsible for more foodborne illness than any other food type!’
Coffee
There’s nothing like your first coffee of the day, and with our busy lives, we’re known for getting regular refills throughout the day to keep us going (hello afternoon slump).
But it’s time to face facts when it comes to coffee, and while it can be a great mid-morning pick-me-up, it can increase your risk of miscarriage during pregnancy.
‘Coffee is on the list of foods to avoid because of its high caffeine content. Frequent caffeine consumption (four or more cups a day), even before pregnancy, has been linked to an increased risk of miscarriage. A lower intake may still increase the risk of miscarriage, which is said to increase by 50-150 mg per day during pregnancy.
‘One cup of coffee contains 100-200 mg, black tea contains about 50 mg and green tea 25 mg per cup. That’s why one cup of tea or half a cup of coffee a day is safest, or switch to decaffeinated.’
‘Alcohol is not considered safe at all during pregnancy; even small amounts have been shown to be harmful, so avoid it completely,” says Charlotte.
When you’re pregnant, there’s nothing like relaxing on the couch and enjoying all your favorite, and sometimes quite naughty, foods.
Cheese is clearly a good candidate when it comes to favorites, and while you can eat most pasteurized hard cheeses (think Cheddar, Parmesan, and Gruyere), Charlotte explains that you should avoid unpasteurized cheeses such as soft-ripened goat cheese, unpasteurized mold-aged soft cheeses. with a white coating on the outside, such as brie, camembert and chèvre (unless they are steaming cooked).
“Anything made from unpasteurized milk, such as soft-ripened goat cheese, should be avoided because of the potential for foodborne illness.”
The NHS also does not recommend unpasteurized dairy products, including cow, goat, or sheep milk, which have a small chance of containing Listeria bacteria.
Although Listeria has relatively mild symptoms, such as high temperature, chills or nausea, it can make your newborn very unwell and even lead to miscarriage or stillbirth.
If you’re concerned, fear not, there are still plenty of varied options you can eat during pregnancy, and Charlotte Grand says that with a few simple tips, you can easily limit your exposure to foodborne pathogens:
- Trust your senses – if something smells or looks weird, or you doubt its freshness, don’t eat it!
- Eat as much homemade food as possible. Most foodborne illnesses are linked to restaurants and ready meals.
- Avoid pre-cut fruits and vegetables that are more likely to be contaminated with pathogens.
- Thaw frozen food overnight in your refrigerator, not on the counter.
- Cleaning up before cooking and eating.
- Wash your hands after handling raw meat.
- Separate raw and cooked foods to avoid cross-contamination.
- Avoid raw shellfish.
- Store leftovers in the refrigerator within 2 hours and consume within 3 days.