Foods to Avoid During Pregnancy

Pregnancy is one of the most important and life-changing times in a woman’s life. The mother’s diet at this time directly affects the health and growth of her baby. Foods that are healthy and well-balanced and contain the necessary nutrients are key; however, there are some foods that are harmful to both mother and baby. Knowing what to avoid and why can promote a healthy pregnancy and avoid complications.

Importance of Foods in Pregnancy

Food and nutrition are important aspects of maternal health and fetal growth. Iron, folic acid, calcium, and protein are examples of nutrients that contribute to brain development, normal bone growth, and normal fetal growth, respectively. Eating a healthy diet is also helpful for mothers to maintain energy and help reduce anemia, and improve immune function. Conversely, unsafe foods or nutrient-poor foods can lead to food poisoning or an infection, and nutrition-poor food can lead to poor developmental outcomes for the baby.

Foods to Avoid during Pregnancy

Women experience a natural weakening of their immune systems during pregnancy, rendering them more vulnerable to infections and illnesses from food. In addition, some foods contain substances that could affect fetal growth or increase the likelihood of complications, so women should be cautious of what they put on their plates. Below is a list of foods to stay away from while pregnant:

1. Raw Meat and Undercooked Eggs: Raw meat and eggs may contain Salmonella or Listeria bacteria, both of which can lead to foodborne illness in people with weakened immune systems. Always cook meat and eggs fully. 
2. Unpasteurized Dairy Products and Juices: Unpasteurized milk, soft cheeses (like Brie, Camembert, or blue cheese), and raw juices can contain very serious bacteria, including Listeria.
3. Certain Types of Fish: Certain types of fish contain high levels of mercury that can potentially damage the developing nervous system of the baby, including shark, swordfish, king mackerel, and tilefish. Instead, a woman can eat low mercury fish like salmon, sardines, or trout. 
4. Deli Meats and Hot Dogs: These foods can contain Listeria bacteria, unless heated to steaming hot. It is advised that pregnant women either avoid cold cuts altogether or only eat them after heating them thoroughly.
5. Raw Sprouts: Sprouts, such as alfalfa, clover, and radish, can be a site for bacteria that cannot simply be washed off. It is best to avoid sprouts unless they are cooked. 
6. High Caffeine Intake: High consumption of caffeine has been associated with low birthweight and miscarriage. Aim for around 200mg of caffeine a day (or about 1 cup of coffee). 
7. Alcohol: Absolutely zero alcohol is safe in pregnancy because it has been associated with fetal alcohol syndrome and developmental problems.

Food to Eat in Pregnancy 

While there are foods to avoid, there are many types that will be health-promoting in your pregnancy. All nutrient-dense foods will help support the baby’s development and help stimulate the mother’s energy, and reduce complications in pregnancy. Eating several different healthy foods will help ensure both baby and mother are receiving all of the nutrients necessary for a healthy pregnancy. 

• Fruits and vegetables: Provide a source of vitamins, fiber, and antioxidants.
• Whole grains: Brown rice, oats, and whole wheat will help sustain energy levels.
• Lean proteins: Chicken, beans, lentils, and tofu support fetal growth. 
• Dairy or dairy alternatives fortified with vitamin D: Can provide calcium and vitamin D for bone growth.
• Healthy fats: Foods like avocado, nuts, and olive oil can improve brain development.
• Foods containing iron: Spinach, red meat, and iron-fortified cereal can help prevent anemia.

When to See a Doctor

If you have any of these symptoms, you should consult a doctor straight away:

• Severe nausea, throwing up, or not getting enough water
• Fever, diarrhoea, and stomach pain are all signs of food poisoning.
• Headaches, swelling that happens quickly, or hazy vision
• Less movement of the foetus or cramps that are not normal

It is really necessary to see a doctor. It is also very important to go to regular prenatal appointments during pregnancy to check on the health of both the mother and the baby.

Conclusion

The first step to a healthy pregnancy is to eat a balanced diet. Cutting out or limiting harmful foods and adding foods that are high in nutrients is the greatest way to have a healthy pregnancy and help your baby grow and develop. It's always best to talk to a doctor or registered dietitian about what to eat if you're not sure what to eat.

FAQs

1. Can I eat sushi while I'm pregnant?

Only if it is made with all cooked seafood in a safe setting. Try to avoid raw fish and raw seafood. 

2. Is it safe to drink herbal teas while pregnant?

Some herbal teas are absolutely safe, while others can potentially cause contractions or hormone changes. Check with a physician for recommendations. 

3. Can I eat cheese while pregnant?

Absolutely, as long as the cheese is made from pasteurized milk. Just avoid eating soft, unpasteurized cheeses.

Ms. Sunitha

Dietetics and Nurition

Musheerabad, Hyderabad