Now that you are pregnant (congrats!!) you need to know what foods to avoid during pregnancy. Suddenly so many things about your usual lifestyle need to change. No more roller coasters, hot tubs or skiing. The way you workout and eat need to change as well. Some of the items on this list you probably already knew (alcohol, duh!) but I am willing to bet there are a few that you never knew about. After going through 2 pregnancies, I can tell you that pregnancy makes you see everything through a different lens and now the most seemingly inconsequential things are now called into question.
This post is all about the 15 foods to avoid during pregnancy to ensure that both you and baby are safe and healthy.
1. Certain fish & seafood
Fish and seafood can be a wonderful lean source of protein, but when you are pregnant you need to take added precautions. Certain fish aren’t safe to eat due to mercury level. Mercury can build up in your bloodstream and can damage your baby’s brain development and be toxic to the nervous system.
Fresh & canned tuna are okay to consume in moderation, but the below fish should be avoided during pregnancy entirely:
- Swordfish
- Shark
- King mackerel
- Tilefish
2. Raw Fish & shellfish
While there are some fish that need to be completely avoided during pregnancy whether they are cooked or raw, some fish & shellfish are still okay to eat. In fact, some fish are very healthy to eat during your pregnancy (Hello, Salmon!) However, those fish need to be eaten cooked and not raw. Raw seafood poses the risk of food poisoning and when you are pregnant, your immune system is suppressed and you are more susceptible to food borne illnesses.
3. Smoked seafood or meat
Smoking of meat and seafood requires high-levels of salt and processing which increases your blood pressure which can cause overall swelling in the body and also increased blood pressure which can lead to pre-eclampsia. Also, since smoking is a very light way of cooking protein, and leaves the meat still partially raw, there is still risk of listeria. While non-pregnant people also runt he risk of contracting listeria from eating these foods, pregnant women are 10x more likely to contract listeria than their non-pregnant counterparts due to their suppressed immune system. Listeria can lead to miscarriage or stillbirth.
To be safe, you should avoid these smoked meats during pregnancy:
- smoked seafood (lox, nova-style, kippered or smoked fish)
- jerky
4. Certain kinds of cheese
Some cheeses are okay to consume during pregnancy, mainly hard cheeses and pasteurized or cooked cheeses.
Soft cheeses are the ones to look out for because they have more moisture and therefore are more likely to harbor harmful bacteria (like listeria) which could lead to miscarriage, stillbirth or severe illness for your baby. While it is rare, is it really worth risking so that you can eat a piece of cheese??!
The cheeses listed below should not be consumed during pregnancy:
- Blue cheese
- Brie
- Camembert
- Feta cheese
- Gorgonzola
- Queso fresco
- Queso blanco
- Roquefort
5. Raw or Undercooked Meat & Eggs
When meat or eggs are undercooked they can contain bacteria & infections such as salmonella, Listeria, E. coli or toxoplasmosis. Cooking your eggs and meat at high temps will help ensure that any bacteria or parasites are killed off. (no more poached eggs or runny yolks)
Contracting any of these bacteria or infections can cause the below symptoms and complications:
- Vomiting
- Diarrhea
- Uterine cramps that can lead to premature labor
- Higher risk of developing blindness or learning disability in the baby
- Miscarriage, stillbirth or fetal death
Meat is easier to identify if it is undercooked or if you are consuming raw meat. But raw egg can hide in some unexpected places.
Here are some common foods with raw egg that you should avoid during pregnancy:
- Hollandaise sauce
- Cookie dough
- Homemade ice cream or mayo / aioli
***most commercially packaged foods contain pasteurized raw eggs which are okay to consume. For packaged ice cream or mayo at the grocery store should be okay, but check the label to make sure!
6. Caffeine
Consuming excess amounts of caffeine while pregnant can lead to miscarriage, stillbirth and low birth weight. Also, since caffeine raises your blood pressure, it can cause pre-eclampsia. For women with already high blood pressure, caffeine should be eliminated entirely.
If you are not high-risk, it is safe to consume 200mg of caffeine a day which is the equivalent of a 12-oz cup of coffee. If you are someone that is used to multiple cups of coffee a day (like me!!), then you could enjoy two 12-oz cups of half-caf coffee (half regular / half decaf) which i found much easier than drinking decaf.
Don’t forget that caffeine is not only present in coffee, but also in tea, soda, energy drinks, and even chocolate! So take that into account to ensure that your overall caffeine intake does not exceed 200mg a day.
7. Pâté & other liver products
During pregnancy you must avoid liver and other organ meats which contain high-levels of Vitamin A. Too much Vitamin A can lead to miscarriage and birth defects. Pate should be avoided during pregnancy since most forms contain liver, but even vegetable pate should be avoided due to the risk of contracting listeria.
8. Alcohol
This is one that everyone should be aware of already, but it still needs to be listed here. No amount of alcohol is safe to consume during pregnancy. Alcohol severely compromises the development of your baby leading to physical and mental disabilities and can also cause preterm labor, stillbirth or miscarriage
9. Raw sprouts
Sprouts grow in humid environments which promote the growth of bacterias such as E. Coli, Listeria and salmonella. These bacterias can cause premature birth, miscarriage,
These bacteria exist only on the surface of the sprouts and no amount of washing will remove them. Only high-temperatures will kill the bacteria and therefore they should only be consumed when cooked.
10. Deli Meat
Deli meats and nitrate-rich foods contain preservatives & sodium (which you will also find on this list of foods to avoid during pregnancy). They are also at a high risk of carrying listeria which leads to miscarriage and fetal death.
Make sure that any meats you consume are cooked and pasturized and avoid cured meats & sausages, deli meat, hot dogs, and salami.
11. Unpasteurized Milk/Yogurt/Juices
Pasteurization is the process of using high temperatures to kill bacteria & parasites, which makes foods safe to eat.
When foods like milk, yogurt, cheese and juice are not pasteurized, it can cause food-poisoning which can lead to defects and even death of your baby! Always check your food labels and make sure everything is pasteurized to be safe!
12. Unwashed Fruits + Vegetables
Fruits and veggies are important to fill up on when you are pregnant so you can provide all the necessary vitamins and minerals your baby needs to stay healthy. However, many fruits and veggies can contain E. Coli, Listeria, Salmonella and Toxoplasmosis which is why they should always be washed thoroughly, as well as any cutting boards or knives.
Contracting any of these parasites or bacteria while pregnant can lead to brain damage or blindness in your baby as well as a higher risk of developing diseases later in their lives.
Be careful to wash all fruits and veggies very well before consuming!
13. Processed Junk Food
Regular consumption of processed junk food is already harmful to your health, but when you are pregnant, the stakes are ever-higher.
Processed foods contain high levels of sodium, sugar, trans fats, preservatives and artificial additives and flavors. Consuming foods like this during pregnancy can have the following negative impacts on the health of you and your baby:
- Increased risk of gestational diabetes and pre-eclampsia
- Cause low birth weight
- Increased risk of the child developing allergies as well as a preference for fatty and unhealthy foods
Try to avoid processed foods and eat as many whole and unprocessed foods as possible.
14. Sugar
Sugar doesn’t sound like that big of a deal, but it can be very dangerous, particularly for anyone with a high-risk pregnancy. It can cause low birth weight or preterm birth but can also put the mom’s health at risk with gestational diabetes or pre-eclampsia.
Obviously, it is impossible (and down-right torturous) to cut sugar out completely. Especially while you are ravaged with different cravings throughout your pregnancy. But try to avoid excess sugar as much as possible. Not only can it cause there more serious things listed above, but it can also exacerbate your pregnancy-related discomforts such as nausea, vomiting, heartburn and constipation. If you are going to indulge in some sugar, try to stick with natural sugars found in fruits, honey or maple syrup and stay away from artificial sweeteners like you would find in sodas and packaged foods.
15. Unripe Papaya
If papaya is ripe it can be a very healthy choice during pregnancy. But if it is unripe (green outer skin) it contains an enzyme called papain which can be dangerous and lead to pre-term labor or miscarriage. If you aren’t sure if the papaya is raw or not, just avoid it altogether to be safe, especially in the first trimester when the chance of miscarriage is highest.
So now you know 15 foods that you need to avoid during your pregnancy (and I bet you were surprised by at least 1 of them!) Don’t worry if you feel bummed about all the foods you can’t have, see this post for the BEST pregnancy foods to eat! Just remember that this time of restriction isn’t forever and that the stakes are high (you have to keep your baby healthy and safe!)
Check out the below related post that will also help you get ready for baby!!!:
The Ultimate Hospital Bag Checklist For Mom, Dad and Baby
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