Once you find out that you're pregnant people around you will start telling you that you can not eat this and that, that it's dangerous to have this and that... What is actually the truth and what is just a myth?
Eating well balanced meals is important at all times, but it is even more essential when you are pregnant. There are essential nutrients, vitamins, and minerals that your developing baby needs so it's important that you eat eat wide range of foods. Most foods are safe, however, there is some food that you should avoid during pregnancy because it can contain dangerous bacteria which can harm your baby.
Here is some of the food that you should definitely avoid during the pregnancy:
RAW & DELI MEAT
Whereas deli meat contaminated with listeria will increase the risk of miscarriage. Listeria may enter into the placenta and cause infection or blood poisoning, which can be life-threatening.
Some of the food on this list are also: hot dogs, luncheon meats - which include deli ham and turkey, bologna and salami.
Avoid eating uncooked or under cooked poultry or beef as it increases the risk of contamination with toxoplasmosis, salmonella and coliform bacteria.
Solution: If at all you need to consume meat, make sure it's not uncooked or under cooked. Wash meat and poultry itself well before using, so as to remove the bacteria in them. Always prefer to eat meat of poultry at home rather than outside.
FISH WITH MERCURY
Fish that contain high levels of mercury should be avoided. Mercury consumed during pregnancy has been linked to developmental delays and brain damage.
A sample of these types of fish include: shark, swordfish, king mackerel and tile fish. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation. Certain types of fish used in sushi should also be avoided due to high levels of mercury.
Solution: Fishes are rich in Omega-3 fatty acids, if you cannot do without fish, you can go for fresh water ones. You can easily enjoy up to two servings a week of very low-mercury freshly cooked fish - such as salmon, shrimps etc.
SMOKED SEAFOOD
Refrigerated, smoked seafood often labeled as lox, nova style, kippered, or jerky should be avoided because it could be contaminated with listeria. This type of fish is often found in the deli section of your grocery store.
RAW SHELLFISH
The majority of seafood-borne illness is caused by under cooked shellfish, which include oysters, clams, and mussels.
Cooking helps prevent some types of infection, but it does not prevent the algae-related infections that are associated with red tides.
RAW EGGS
Raw eggs or any foods that contain raw eggs should be avoided because of the potential exposure to salmonella. Some homemade Caesar dressings, mayonnaise, homemade ice cream or custards, and Hollandaise sauces may be made with raw eggs.
If the recipe is cooked at some point, this will reduce the exposure to salmonella. Commercially manufactured ice cream, dressings, and eggnog are made with pasteurized eggs and do not increase the risk of salmonella.
Solution: The one and only way of having safe eggs is that Eggs should be cooked until the yolks are firm. Go for well done omelet. Buy salad dressings that are either egg-less or use pasteurized egg.
SOFT CHEESE
Imported soft cheeses may contain listeria.
You would need to avoid soft cheeses such as: Brie, Camembert, Roquefort, Gorgonzola, Feta, Blue Cheese, Ricotta, Mozzarella and Mexican style cheeses that include queso blanco and queso fresco (unless they clearly state that they are made from pasteurized milk).
Solution: Simple, eat hard cheeses instead. Cheddar or Swiss cheese are better options. Also, all soft non-imported cheeses made with pasteurized milk are safe to eat.
UNPASTEURIZED MILK
Unpasteurized milk may contain listeria. Make sure that any milk you drink is pasteurized.
Solution: If you love milk and milk products you can still enjoy them during your pregnancy drinking fresh and boiled milk. Dairy products, such as ice cream, cottage cheese etc. should be bought off labels which use pasteurized milk.
The other, rather unconventional option is to use non-dairy milks like rice milk, soy milk and almond milk. These are safer, contain the same nutrients and are also custom made for those lactose intolerant.
PATE
Refrigerated pate or meat spreads should be avoided because they may contain the bacteria listeria. Canned pate or shelf-safe meat spreads can be eaten.
CAFFEINE
Caffeine should be limited to fewer that 200 mg per day during pregnancy because it's diuretic, which means it helps eliminate fluids from the body - and proper hydration during the pregnancy is very important!
Some research shows that large amounts of caffeine are associated with miscarriage, premature birth, low birth weight, lack of sleeplessness in the new born and higher heartbeat rates.
Solution: It is important that you drink plenty of water, juice and milk rather than caffeinated beverages.
ALCOHOL
There is NO amount of alcohol that is known to be safe during pregnancy, and therefore alcohol should be avoided during pregnancy. Prenatal exposure to alcohol can interfere with the healthy development of the baby.
It doesn't matter if you drink wine, beer or shots!
You have to understand that when you drink alcohol during pregnancy, your baby is doing the same and that the amount of alcohol in your blood is also there in the blood of your baby because your blood passes through the placenta and reaches your baby through the umbilical cord. Even if you've consumed a small amount of alcohol, the small body of your baby isn't capable to handle it. Your baby's liver is too small to break down the alcohol in the blood.
It means drinking alcohol while pregnant can lead your baby to several health conditions, including fetal alcohol spectrum disorders (FASD) or fetal alcohol syndrome (FAS), which can hamper your baby's development.
Your baby may develop vision problems, have birth defects and have behavior problems. Drinking may also cause your baby to be born too soon, have sleeping problems, and have speech and language delays.
You should continue to avoid alcohol during breastfeeding!
UNWASHED VEGETABLES
Vegetables are safe and a necessary part of a balanced diet. However, it is essential to make sure they are washed to avoid potential exposure to toxoplasmosis. Toxoplasmosis may contaminate the soil where the vegetables were grown.
Solution: Well, there’s no substitute to cleanliness and hygiene! You should wash fruits and vegetables properly, peel them and then keep them separately in clean utensils. Try to avoid eating long-refrigerated fruits and veggies to stay healthy in these nine months. Cook your veggies appropriately, try not to have uncooked vegetables especially leafy ones.
LIVER AND LIVER PRODUCTS
Avoid eating liver or liver based products such as sausage or liver pate. Foods rich in liver contain high doses of vitamin A.
PEANUTS & PEANUT BUTTER
Various kinds of nuts are available in the market which you may love to enjoy. These can be a healthy addition to your daily breakfast or evening snacks.
Some nuts such as peanuts, cashews, chestnuts, filberts/hazelnuts, macadamia nuts, pecans, pistachios and walnuts can cause allergies or skin rashes on your body. These are also some of the pregnancy foods to avoid, as they may result in swelling of body parts.
Solution: Always consult with your doctor on what kind of nuts to include in your pregnancy diet, especially if you or your family has a history of allergy, asthma, eczema or hay fever. In that case it is better to avoid peanuts and the products containing peanuts during pregnancy or breast feeding.
UNPASTEURIZED JUICES
Juicing is a best habit for any healthy diet. Isn’t juice good during pregnancy? It surely is, but fresh juice puts you at risk of contracting the very harmful E.coli and salmonella bacteria. It is said that both raw fruits as well as veggies can get contaminated with this strain of bacteria and can wreak havoc on you and your fetus.
Solution: Choose packaged juices as they are pasteurized and are kept under refrigeration. Also it’s better to have fruits and vegetables cut or cooked rather than in juices.
HERBAL TEAS & SUPPLEMENTS
Though people may be telling you that taking herbal tonics, herbal teas and other herbal supplements is good for you, some herbs can do more harm than good during pregnancy. Avoid herbs like Senna, wormwood, Saw palmetto, as they are not thoroughly tested like medicines.
Solution: If you are worried that you are not healthy enough for pregnancy, ask your doctor to prescribe a good health tonic or multivitamin. It’s better to have a hot cup of regular chai or tea until you deliver, rather than herbal tea.
CANNED FOOD
These are other particular foods to avoid in pregnancy. Canned foods are packed and stored for longer period of time; these are absolutely not recommended during pregnancy. These are harmful for two reasons – firstly, the lining in the cans often contains Bisphenol A (BPA), which affects fetal endocrine activity. Secondly, the tinned foods might be too old and harbor harmful bacteria due to their long shelf life.
Solution: Use fresh vegetables, fruits and fish. Fresh is always better! Go for seasonal choices, to ensure maximum nutrients and minimum expense.
FAST FOOD
Do you crave for those spicy, sour treats sold at roadside stalls? Cravings are good during pregnancy; just make sure your cravings are met with high quality standards. Avoid fast food during the pregnancy as it may give you an upset stomach, food poisoning and other problems. Besides, too much fatty food can make your cholesterol sky rocket. Apart from the hideous fat body you’ll be stuck with after delivery, the fatty foods can out you at risk of heart disease and obesity.
Solution: If you like fast food, find recipes of these foods online and make them at home! It will be a fun activity and safe eating option.
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