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.

Fish and Mercury

Fish and shellfish contain high quality protein and omega-3s and are also low in saturated fat.  Fish, in general, is a great food to eat as part of a balanced diet.  However, most of us have heard that the mercury in fish is dangerous.  Fish are healthy but the mercury we take in from fish does need to be monitored. 

Mercury occurs naturally in the environment and is also released into the environment from industrial pollution.  It drops from the air and accumulates in streams and oceans.  Thus, it affects fish.

Fish High in Mercury
King Mackerel
Swordfish
Shark

Fish Low in Mercury
Canned Light Tuna
Trout
Crab

The FDA and EPA advise women who may become pregnant, pregnant women, nursing mothers, and young children to avoid certain fish higher in mercury and eat those fish lower in mercury.  For fetuses, infants and children, the health effects of mercury are on neurological development.  Even low levels of mercury exposure can adversely affect their brain and nervous system.

However, fish, themselves, are a great source of essential fats and protein and are also associated with health benefits.

According to the Dietary Guidelines for Americans, 2010; “Consumption of two servings of seafood per week … is associated with reduced cardiac mortality from [coronary heart disease] or sudden death in persons with and without [cardiovascular disease]."

Eating moderate amounts of fish has health benefits, but remember to keep it to just that, moderation, to reduce mercury exposure while still getting the benefits from fish.

References
http://orf.od.nih.gov/Environmental+Protection/Mercury+Free/MercuryHealthHazards.htm
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm