Avoid these foods to have a healthy pregnancy

Pregnancy is one of the most exciting and joyous times of a couples life as they look forward to the birth of their baby.  A cornerstone in increasing the likelihood of a healthy pregnancy outcome is making healthy food choices.  Since this is the developing baby’s only food source, eating well-balanced meals is important at all times. Most foods are usually safe to eat during pregnancy.  But there are certain foods a woman should avoid while pregnant as they may be harmful to the mom or her baby because of the way they are cooked or because of germs or chemicals they contain.  In addition, when a woman is pregnant, she is more susceptible to food poisoning because her immune system is suppressed due to the different levels of hormones supporting the pregnancy.

Here are foods all pregnant women need to avoid along with tips on safe eating to prevent any unforeseen and unnecessary health risks to her and her baby:

·      Raw or undercooked meat, fish or shellfish

Eating uncooked or undercooked seafood, rare or undercooked beef, pork, or poultry is taking a risk of contamination with bacteria such as Salmonella, E. coli, or Toxoplamosis.  Contracting a food poisoning while pregnant could possibly result in a miscarriage or other health risk to the baby and mom. 

Tips for safe eating

·      Cook fish to at least 145 degrees Fahrenheit or until opaque in the center. 

·      Use a food thermometer.  Cook beef, veal, and lamb to at least 145 degrees F.  Cook pork and all ground meats to 160 degrees F and cook poultry to 165 degrees F.

·      Deli meat or prepared salads from the deli

Deli meat such as hot dogs, cold meats and pate or meat spreads such as ham salad that have not been thoroughly cooked may be contaminated with listeria which can cause miscarriage.  The bacteria listeria can cross the placenta and may infect the baby leading to infection or blood poisoning.  Pregnant women are 20 times more at risk of contracting listeriosis than are other healthy adults and account for 30% of all cases of listeriosis. 

Prepared salads from the deli especially if they contain eggs, chicken, ham, or seafood, are also potential risks to mom and baby.

Tips for safe eating

·      Either avoid these foods or cook items such as a hot dog to steaming hot.

·      Fish with mercury

Pregnant women should limit their consumption of fish as some can contain high levels of mercury.  Mercury has been linked to developmental delays and brain damage in babies born to women who consumed too much during pregnancy.  Examples of fish that might have an accumulation of mercury include shark, swordfish, king mackerel, and tilefish.  Also certain types of fish used in sushi can contain high levels of mercury.

Tips for safe eating

·      Between 8 to 12 ounces or two to three servings a week of fish low in mercury and high in omega-3 fatty acids is advisable. This includes salmon, anchovies, herring, sardines, trout, canned, light tuna, and Atlantic or Pacific mackerel.

·      Most seafood should be cooked to an internal temperature of 145 degrees F.  Fish is done when it separates into flakes and appears opaque throughout.  Cook shrimp and lobster until the flesh is pearly and opaque.  Cook clams, mussels, and oysters until their shells open.

·      Raw eggs, soft cheeses and unpasteurized milk

These foods all have been implicated in carrying bacteria because they have not been thoroughly heated to a high enough temperature to destroy germs.  Raw eggs can carry salmonella and this includes raw eggs used in homemade Caesar dressing, mayonnaise, homemade ice cream or custards, raw cookie dough or cake batter, and Hollandaise sauces.  Soft cheeses such as brie, Camembert, Roquefort, feta, Gorgonzola, and Mexican-style may contain listeria.  Unpasteurized milk whether from cows, sheep, or goats may be contaminated with dangerous bacteria such as Salmonella, E. coli, and listeria, which are responsible for numerous foodborne illnesses.

Tips for safe eating

·      Cook eggs until yolks are firm.  Cook other dishes containing eggs to 160 degrees F.

·      Use pasteurized eggs or pasteurized egg products when making foods that call for uncooked eggs

·      Check the label when buying soft cheeses to be sure it say “made with pasteurized milk”

·      Only drink milk that has been pasteurized

·      Alcohol and caffeine

There is no safe amount of alcohol that is known to be safe while pregnant.  Babies exposed to alcohol while in utero, can be born with Fetal Alcohol Syndrome, a developmental disorder resulting in lifelong delays in cognition and behavioral patterns along with facial abnormalities.

Caffeine in moderation is generally safe for pregnant women but to be on the safe side, it is recommended to avoid caffeine during the first trimester to reduce the likelihood of miscarriage.   Caffeine should be limited to no more than 200 mg per day equivalent to the amount of caffeine in one 12-ounce cup of coffee.

·      Unwashed fruits and vegetables

Fresh produce is certainly a healthy food choice but because of their possible contact with dirt, insects, or chemicals, it is strongly advisable to carefully inspect and wash all fresh produce before eating.  Never eat moldy produce or has numerous insect damage or bruises.