Nutrition During Pregnancy: Foods to Avoid

By Alana Gold, Registered Dietitian

Do you have a 'bun in the oven' and want to know which foods are safe to eat and which you need to avoid? We brought you 'Nutrition During Pregnancy' to answer all of your questions from appropriate weight gain to how to eat for two. Truestar is here to tell you what foods or substances to avoid in order for you and your baby to be the healthiest possible.

Foods or substances to avoid during pregnancy
Caffeine: During pregnancy, caffeine can cross into the babys blood, possibly resulting in spontaneous abortion or low birth weight. When breastfeeding, caffeine will be present in breast milk if drank in higher quantities. It is best to keep caffeine to less than 300mg per day. Switch to decaffeinated beverages and limit chocolate intake (1 dark chocolate bar = 50mg caffeine).

Herbal teas: Citrus peel, ginger, lemon balm, orange peel and rosehip herbal teas are generally safe, but mothers should have no more than 2-3 cups a day. Chamomile and other herbal teas can have harmful effects on you and your baby and should not be consumed.

Alcohol: Alcohol consumed during pregnancy can be harmful and result in fetal alcohol syndrome (FAS) or fetal alcohol effects (FAE). Avoid alcohol if you are planning to become pregnant and if you are pregnant.

Artificial sweeteners: There is some controversy over the safety of consuming artificial sweeteners such as Aspartame (Nutrasweet and Equal), and acesulfame-potassium. These sweeteners are used widely in soft drinks, low calorie desserts, yogurt, chewing gum, sports bars and candy. During pregnancy, its best to avoid these products all together. Read food labels to see if artificial sweeteners have been added. Avoid using saccharin or cyclamates. Sucralose (splenda) is a non-calorie sweetener that is derived from a sugar molecule and is therefore thought to be safe.

Fish and seafood: Certain fish contain high levels of mercury, which can affect a babys developing nervous system. Fish of most concern are those fatty fish with a long lifespan such as swordfish, marlin, king mackerel, shark and tuna. Limit these fish to once per month. Avoid raw fish or undercooked shellfish such as oysters, mussels, prawns (shrimp) and crab, which can cause severe food poisoning, viral and bacterial infections if contaminated. Some fish also contain high levels of an industrial pollutant called polychlorinated biphenyls (PCBs) in their fatty tissues such as bluefish, striped bass, salmon, pike, trout and walleye and should be avoided. Eating large amounts of PCBs during pregnancy is linked to negative effects in babies such as decreased attention, memory, and IQ. For more information, see The Pros and Cons of Eating Fish

Other food related risks:

Listeriosis is a food borne illness caused by the bacterium listeria monocytogenes. Listeriosis can cause miscarriage during the first trimester and acute illness or stillbirth later in pregnancy. To reduce the risk, pregnant women should avoid unpasteurized or raw milk products such as some soft cheeses such as feta, Brie, Camembert and blue cheese. Other potential food sources are meat pates, liver products and pates, processed meats, raw meats and poultry, as well as unwashed fruits and vegetables. Be sure to wash produce well, cook foods thoroughly and heat processed meats and ready to eat foods such as hot dogs and deli meats.

Food safety principles should be followed by everyone at all times but is especially important during pregnancy.

E coli is another food borne illness that can have harmful effects during pregnancy. Escherichia coli is a bacteria, that when ingested can produce deadly toxins that can cause severe damage to the intestinal tract and kidneys. In pregnant women, the infection can travel to the fetus and cause infections that are resistant to antibiotics. Pregnant women should implement food safety practices such as proper cleaning of hands, utensils and foods. E coli can be found in undercooked beef products, unpasteurized milk, contaminated water and mayonnaise and vegetables grown in cow manure. When in doubt about a specific food, it is best not to eat it.

Salmonella is a food borne illness commonly found in raw or undercooked eggs. During pregnancy, its best to avoid eating anything with a runny yolk such as poached, sunnyside up or over-easy eggs, as these dont reach high enough temperatures to kill off harmful salmonella bacteria. Instead, use pasteurized egg substitutes. Avoid some Caesar salad dressings, mayonnaise, homemade ice cream or custards, and Hollandaise sauces, as they may be made with raw eggs. Unpasteurized eggnog should also be avoided.

Smoking: Smoking during pregnancy can cause a baby to be born premature and at a low birth weight. Try to quit smoking before you are thinking about getting pregnant.

Utilize Truestar meal, supplement and exercise plans for a nutritious and healthy pregnancy!


www.truestarhealth.com