Foods to Avoid During Pregnancy

During pregnancy, there are a few foods and components of foods to limit or avoid for 9 months.

Caffeine:
The effects of caffeine on miscarriage and preterm labor are still unknown. Therefore, it is recommended that  moms-to-be limit their caffeine consumption to 200 mg per day. To give you an idea of how much caffeine  is in common beverages, there are 40 mg caffeine in both 8 oz of tea and 12 oz can of soda. There is 80-100 mg caffeine in 8 oz of coffee and a whopping 150-300 mg caffeine in energy drink. For this reason, energy drinks should be avoided completely during pregnancy.

Mercury:
Fish provide protein and omega-3s, both necessary nutrients in our diet; however, fish also contain mercury which can cause dangerous adverse effects on the growing baby. If high mercury fish, like shark, swordfish, and mackerel, are eaten, the mercury can build up and cause problems in the baby's brain development. Low mercury fish, such as canned tuna, shrimp, salmon, and catfish, can be eaten up to a total of 12 oz per week.

Bacteria:
Listeriosis is an illness that occurs when foods eaten have been contaminated with the bacteria listeria. Listeria is 20 times more likely to cause illness in a pregnant woman compared to a healthy, nonpregnant adult. It is most likely to affect a woman during the third trimester when her immune system is slightly suppressed. Symptoms can be chills, fevers, diarrhea, and even death of the mom or baby. The good news is that listeria is killed by cooking and pasteurization. Pregnant women should rinse all fresh fruits and vegetables well before consuming. Pregnant women should avoid unpasteurized milk and soft cheeses, processed meats, like deli meats and hot dogs, that have not been cooked thoroughly, and undercooked and raw meats. Meats should all reach an internal temperature of 160 degrees Fahrenheit.

Alcohol:
Alcohol has potent effects on an unborn child's physical and mental development and delays continue for the rest of the child's life. Alcohol causes effects on the heart, the nervous system, the reproductive system, and facial structure. Alcohol is not safe in any amounts during pregnancy and should be avoided.

Caffeine

Feeling tired this afternoon? Many of us turn to caffeinated drinks like coffee and tea to pick us up when our energy is low. While caffeine has its benefits, it is important to know both the upside and downside to the stimulant.

Up side to caffeine: improves alertness, increases energy, improves productivity, increases mood

Down side to caffeine: causes increased tiredness later in the day, can interfere with normal sleep, elevates blood pressure, can increase anxiety

The Mayo Clinic recommends a maximum of 200-400 mg caffeine daily, about 2-4 cups of coffee per day. I recommend staying at 1-2 cups of coffee or 1-2 cans of soda, however, because caffeine is not needed for our bodies to work properly. It also can start replacing foods that have nutritional value.

Fitness prescription: Walk 15 minutes at a brisk pace, do 15 sit ups, walk up 1 flight of stairs (up and down counting as one flight).

 

Dark Chocolate

Dark chocolate has been linked to many health benefits.  It is thought to have positive effects on cardiovascular disease, cognitive function, and helps decrease the risks of inflammatory diseases and cancers. 

Dark chocolate contains antioxidants, which are known to help fix free radical damage to the cells in your body and therefore, decreases inflammation and helps prevent cancers. 

Dark chocolate was found to have anti-clotting properties and prevents plaque build-up associated with atherosclerosis.  It is also seen to reduce blood pressure in some clinical trials. 

Dark chocolate contains a variety of minerals that are needed for good health, including copper, magnesium, potassium, calcium, and iron.  Each mineral is an essential component to keeping our bodies running efficiently.

Dark chocolate has 3 compounds in it that affect the brain- theobromine, caffeine, and phenylethylamine (PEA).  Theobromine is a natural stimulant, similar to caffeine.  PEA releases endorphins in the brain, which are those feel-good chemicals that also cause people to fall in love.

Although research shows many positive health benefits from eating dark chocolate, it is important to eat chocolate in small amounts because it does contain calories and fat.  A little dark chocolate each day can be beneficial, but always watch your portions.