If you are a food lover and also pregnant, some precautions should be taken during this time. Not all kinds of food suit you because you are now in an excellent phase of life.
During pregnancy, the immune system is less active, and the body cannot tolerate unhealthy foods, which increases the risk of infections and birth defects.
Don’t worry—you don’t need to sacrifice good food; you just need to avoid bad eating habits for the sake of your body and your unborn baby.
To stay safe during pregnancy, you should avoid certain foods listed below:
Meat
- Avoid undercooked or raw meat, as it may contain bacteria or parasites, such as Toxoplasma, E. coli, and Salmonella. These increase the risk of infection and can cause miscarriage.
- Avoid liver products such as pâté, sausages, and any dishes with liver. Liver contains a high amount of vitamin A, which can cause spontaneous abortions and birth defects during the first trimester,
- Avoid uncooked or cold-cured meats like prosciutto, pancetta, bresaola, chorizo, speck, etc.
- Be cautious about ready-to-eat, long-term frozen meat items such as chicken, pre-packed kebabs, minced beef, pork, and sausage.
Fish
- Avoid high-mercury fish such as king mackerel, swordfish, tilefish, shark, marlin, orange roughy, bigeye tuna, southern bluefin tuna, and gemfish.
- Mercury can enter the bloodstream of pregnant women and pose risks to the baby, including impairing the immune system, nervous system, kidney, and brain function.
- Avoid raw shellfish, especially oysters, scallops, clams, crabs, prawns, and mussels. These may contain bacteria and parasites such as norovirus, Vibrio, and Salmonella, which can cause preterm delivery and pregnancy loss.
- Avoid cold-smoked or cured fish such as smoked salmon and gravlax, as they are prepared without direct heat and may contain Listeria infection.
- Avoid undercooked or raw fish, including sushi, sashimi, and refrigerated seafood.
Eggs
Raw eggs may contain pathogenic Salmonella bacteria, which can cause foodborne illnesses like diarrhoea, vomiting, fever, and stomach flu.
It can also cause uterine cramps, preterm birth, and miscarriage.
During pregnancy, avoid foods made with raw eggs, such as:
- Sauces: Mayonnaise, hollandaise, aioli, and egg butter
- Drinks: Eggnog and raw egg protein drinks
- Desserts: Tiramisu, mousse
- Egg dishes that are not cooked properly, including lightly scrambled eggs and homemade salad dressings using raw eggs
- Foods made from cracked eggs with dirty shells
Dairy Products
Unpasteurized dairy products contain harmful bacteria such as Listeria, Salmonella, E. coli, Campylobacter, and Staphylococcus aureus.
These bacteria can cause food poisoning, miscarriage, stillbirth, and premature delivery.
Dairy products to avoid during pregnancy include:
- Unpasteurized or raw milk from cows, goats, and sheep
- Soft cheeses such as brie, queso fresco, queso blanco, camembert, panela, asadero, and blue-veined cheeses
- Foods made from unpasteurized milk, such as kefir, butter, cream, yogurt, and pudding
- Soft-serve ice cream made from unpasteurized milk
Fruits (Papaya)
Though ripe papaya is highly nutritious and beneficial for pregnant women, unripe papaya contains latex and papain, which are unsafe during pregnancy.
Negative effects of consuming unripe papaya include:
- Latex can cause uterine contractions, leading to early labor or abortion.
- Papain weakens fetal membranes, which support the fetus.
- Harmful to fetal development.
- It may cause haemorrhage and oedema.
- Acts as an allergen, leading to dangerous reactions.
- It may cause kidney stones.
- Raises intra-abdominal pressure.
- Increases bowel movements and affects the nervous system.
Street Food
Street food may be prepared using stale oil, contaminated vegetables, meat, fish, and artificial ingredients such as colours, flavours, salt, and sugar.
Since street food is often unhygienic, it is completely prohibited for pregnant women.
These foods carry pathogenic bacteria, parasites, and dust particles, causing foodborne illnesses such as nausea, vomiting, diarrhoea, and fever.
To reduce the risk of contamination, pregnant women should avoid street foods like:
- Hamburgers and pizza
- Pasta and noodles
- Hot dogs and corn dogs
- Barbecue and doner kebab
- Cheesesteak
- Ice cream
- French fries
- Doughnuts
- Falafel
- Tacos
Unwashed Fruits and Vegetables
Pregnant women should avoid eating unwashed fruits and vegetables as they may contain viruses, bacteria, and parasites such as Salmonella, E. coli, and Listeria.
These germs increase the risk of foodborne illness and may cause vision loss and brain damage in newborns.
Eggs, meat, and fish should also be washed adequately before freezing as they contain pathogenic microorganisms.
Processed Foods
Processed foods contain preservatives, artificial colours, flavours, modified starches, hydrogenated oils, and high fructose corn syrup.
These foods are low in fiber but high in fat, salt, and sugar. They are calorie-dense but lack nutritional value.
Pregnant women require more protein, vitamins, and minerals. Consuming processed foods may lead to anxiety, hypertension, heart disease, overweight, and obesity, increasing the risk of delivery complications.
Processed foods to avoid:
- Baked goods – bread, cookies, rolls, pizza, burger pies, muffins.
- Processed meat – bacon, deli meat, beef jerky, sausage, corned beef.
- Drinks – premade protein shakes, juice cocktails, sweetened iced tea.
- Savory snacks – chips, roasted makhana, stuffed peppers.
- Premade frozen meals.
- Breakfast cereals.
- Instant noodles.
- Pasta.
Alcohol
Drinking alcohol during pregnancy is extremely harmful to both the mother and baby.
Alcohol crosses the placenta and affects fetal development, increasing the risk of miscarriage, stillbirth, preterm birth, low birth weight, sudden infant death syndrome, and other birth complications.
Alcohol is completely prohibited during pregnancy, with no safe amount.
Avoid alcoholic beverages such as:
- Beer
- Wine
- Vodka
- Whiskey
- Brandy
- Rum
- Gin
- Tequila
- Cider
Also, avoid kitchen ingredients containing alcohol, such as:
- Vinegar (balsamic, champagne, sherry, wine vinegar)
- Food additives (extracts, flavorings)
- Condiments (mustard, soy sauce)
Caffeine
If you are addicted to caffeine, it’s bad news for you because caffeine is harmful to you and your baby.
Excessive caffeine intake increases the risk of pregnancy complications, including:
- Low birth weight
- Miscarriage
- Stillbirth
- Dehydration
- Developmental issues
Pregnant women should limit caffeine intake to less than 200 mg per day (as recommended by ACOG).
Caffeine sources include:
- Coffee
- Black and green tea
- Chocolate (sweet, semi-sweet, dark)
- Energy drinks
- Soft drinks
- Guarana
- Chocolate bars and energy bars
- Cocoa beverages
Oh, don’t worry at all. You can take less than 200 mg of caffeine per day if you want.
Vitamins and Medications
Pregnant women should be especially cautious when taking any medications.
Taking medications during pregnancy without consulting a healthcare provider can cause birth defects such as-
cleft lip/palate, Down syndrome, spina bifida, heart defects, limb defects, bone growth disorders, and auditory nerve damage in the fetus.
If you need to take any medications for a serious condition, first consult a doctor and take only the prescribed medicine. Otherwise, it could be dangerous for both you and your baby.
Here are some vitamins and medications that must be avoided:
Vitamins to Avoid:
- Avoid more than 700 micrograms (µg) of vitamin A
- High-dose multivitamin supplements
- Cod liver oil
Medications to Avoid:
- Isotretinoin
- Retinoids
- Anti-seizure medications
- Benzodiazepines
- Ibuprofen
- Aspirin
- Blood pressure medications
- Nonsteroidal anti-inflammatory drugs (NSAIDs)
- Opioid medications
- Cancer-fighting medications
- Thyroid medications
- Antibiotics such as tetracyclines, fluoroquinolones, streptomycin, aminoglycosides, and trimethoprim
Pregnant women should also be cautious about herbal supplements and consult a healthcare provider before taking any medicines.
Conclusion
Remember, your baby depends on you. It’s your responsibility to ensure a healthy birth.
Pregnant women can ensure a safe pregnancy by eating fresh, well-cooked homemade food and avoiding processed, stale, and raw foods.
Avoid overeating and drink plenty of pure water to prevent dehydration. Must avoid the listed foods for a happy pregnancy journey!
