During pregnancy, there are many questions about the best foods that will provide the necessary nutrients for maintaining and developing a healthy pregnancy. But do you know what the worst foods are to consume during this phase, those that pregnant women should avoid at all costs?
Unpasteurized milk or dairy products
The concern here is the possibility of food poisoning due to the presence of bacteria. In addition to being a risk for the baby, the mother’s health can be drastically affected since the immune system is somewhat weakened during pregnancy. Therefore, foods like camembert cheese, brie, ricotta, among others, are some examples of foods to be avoided in this category.
Undercooked animal products
It’s important to eat red meat during pregnancy, as it’s a source of essential nutrients like vitamin B12. However, it should always be well cooked1!
In general, meats, poultry, fish, shellfish, and eggs, when raw or undercooked, pose a risk of food poisoning. Eggs, for example, carry a risk of salmonella, and even mayonnaise made with raw eggs can be something to watch out for.
The ideal is to always eat foods that are very well cooked so there is no risk of contamination.
Fish high in mercury
Fish is an important food when we talk about a healthy diet because it’s a rich source of omega-3. However, a pregnant woman should be cautious when consuming foods from this category.
This is because some fish are high in mercury, such as swordfish and bluefin tuna, and ideally, these should be avoided so there is no risk of causing neurological damage to the baby. Even the U.S. federal health agency, the FDA, recommends not consuming these foods during pregnancy and also while breastfeeding, as mercury can seriously affect the development of the baby’s brain and nervous system2.
Energy drinks and excessive coffee
Due to the high concentration of stimulant elements, energy drinks and excessive coffee will send your heart rate through the roof, which can be harmful to the baby. Even other more natural compounds like yerba mate and guarana should be avoided because of their stimulating components, which can also be harmful during pregnancy.
And it’s obvious, but it bears repeating: alcoholic beverages should be avoided, as they are extremely harmful to the health of both the mom and the baby!
Pregnancy is a delicate time that requires special care. Being mindful of your diet is essential because the baby gets all their nutrients from the mother. Making healthy choices will give both the mother and baby a better chance of a smooth pregnancy and help avoid serious problems such as gestational diabetes, high blood pressure, and preeclampsia.
Which foods are a must in the pregnant woman’s diet?
Pregnancy is an important time in a woman’s life and she should do her best to maintain a balanced and nutritious diet, which will provide well-being not only for herself but especially for the baby she is carrying. To ensure good nutrition during pregnancy, here are some must-haves for your menu:
Fruits and vegetables: Being rich in vitamins, minerals, and fiber, they provide essential nutrients such as vitamin C, vitamin A, and potassium. The more colorful and varied your plate is, the better!
Whole grains: These are important because they’re rich in fiber, B vitamins, and minerals and also help keep blood sugar levels stable. Foods in this group include whole wheat bread, brown rice, and oats.
Proteins: They are important for the baby’s growth and development, and to avoid problems with the nervous system and fetal growth. A lack of protein increases the risk of preterm birth and can even affect the immune system and the mother’s own well-being. Lean meats and legumes are good sources of protein.
Dairy products: Products such as milk, cheese, and yogurt are rich in calcium and protein, which are important for the formation of the baby’s bones and teeth and for preserving the mother’s bone health.
Healthy fats: These are essential for the baby’s brain development and can be found in avocado, olive oil, nuts, seeds, and some fish.
Iron: It is important because of its role in the production of red blood cells, which prevent anemia. It can be found in some lean red meats and in dark green vegetables.
Folic acid: It is essential in the formation of the baby’s neural tube and the closing of the spinal column3. It can be found in legumes, citrus fruits, avocado, and root vegetables like beets.
