Everyone already knows that during pregnancy it is important to follow a healthy diet rich in protein, vitamins, and iron. Fruits, vegetables, and greens should be included in meals every day. But does everyone know what not to eat during pregnancy?

Main Precautions

Precautions during this period are essential for the woman to reach 9 months in good health and for the baby to be well developed. That’s why attention needs to go beyond reducing physical efforts, emotional control, and prenatal appointments—the main point for a smooth and healthy pregnancy is nutrition1.

Dietary Recommendations

Usually, the obstetrician will inform you how to follow your diet, and which foods are not recommended because they may pose risks2. This includes raw and undercooked meats, some types of fish, seafood, and beverages.

  • Raw and undercooked meat – Raw and undercooked meats should be avoided during pregnancy because they pose a risk of contamination with toxoplasmosis and other bacteria. Smoked meats such as ham, bacon, and sausage also present a risk of toxoplasmosis contamination, which can cause fatal harm to the baby if it becomes active during pregnancy.
  • Raw eggs – Eggs are rich in vitamin A, iron, calcium, vitamin B12, and vitamin E. They play a powerful role in boosting resistance to infections and help strengthen nails, hair, and teeth. However, if consumed raw, they pose a risk of salmonella contamination. This is why eggs should be avoided during pregnancy, especially in recipes such as homemade mayonnaise.
  • Fish – Fish is a precious food that should be included in everyone’s weekly diet. It is rich in vitamin D and calcium, and also provides iron and vitamin B12, which are important nutrients for blood health. However, during pregnancy some types of fish and seafood should be taken off the menu, such as tuna and catfish species like bagre and pintado. These pose an increased risk of contamination by heavy metals such as mercury, which can directly affect the fetus’s nervous system. Raw fish should also be avoided during this phase due to the risk of toxoplasmosis and foodborne infections.
  • Cheese – Cheese is a food rich in calcium and various other important nutrients for health and fetal development. But some types of cheese are not recommended during pregnancy because of the risk of contamination with brucellosis, especially fresh, unpasteurized cheeses, as well as camembert, philadelphia, brie, and mozzarella.

Drinks Not Recommended

In addition to foods that should not be eaten during pregnancy, there are drinks that should also be eliminated during pregnancy and the breastfeeding period. Alcoholic beverages are one example. Consuming alcohol during pregnancy is directly linked to premature births, babies with low birth weight, congenital defects, and developmental delays.

Caffeine consumption does not necessarily need to be completely cut out, but the intake should be considerably reduced. Excessive caffeine can affect the fetal heart and delay development3. It is also responsible for increasing stretch marks on the woman’s body. Remember, too, that caffeine isn’t only found in your daily coffee, but also in cola-based sodas and black teas.

Healthy Eating During Pregnancy

During pregnancy, it’s necessary to increase the intake of foods rich in nutrients and vitamins, because these are what provide the mother’s body with what it needs and support the baby’s growth. The old idea of “eating for two” should be forgotten.

Quality of Food

Healthy eating isn’t about eating more food, but about the quality of what you eat. A balanced diet, eaten at the right times, is enough to maintain the right intake of essential nutrients. In addition to eating every 3 hours, pregnant women should carefully choose what they eat.

Fruits, vegetables, and greens should be consumed, and don’t forget to wash them very well before eating. Reducing salt and seasonings is also very important to decrease swelling and fluid retention, which can increase even more during pregnancy.

Fatty meats should be cut out, and fried foods, sweets, and greasy foods should be eliminated. This helps control weight gain and reduces the likelihood of increased cholesterol and blood sugar.

Right Eating Times

Eating in small portions several times a day is the best way to keep your diet on track. This helps avoid nausea, morning sickness, and dizziness. Drinking water is also crucial to keep your body hydrated, help with digestion, and support the body’s detoxification. It also contributes to the overall functioning of the body.

See also: Diet During Pregnancy – Growing with Health