Can I Eat This?
Do you know what foods you should be avoiding during pregnancy?
Pregnancy comes with a list of new adjustments: regular doctor visits, coming up with a birth plan, and now you also have to be aware of what you are eating. We know this transition can be stressful but don’t worry there are still plenty of foods you can enjoy!
“Understanding that eating well during pregnancy is a combination of consistency and giving yourself grace.”
Why should you avoid certain foods?
Unwashed fruits and vegetables can carry bacteria so all produce should be washed thoroughly before eating. Unpasteurized milk and dairy products and undercooked meats can harbor bacteria. Seafood high in mercury can affect babies' growth and development. Certain foods as mentioned have the potential to be unhealthy to your baby, so it's important to make informed decisions when selecting what foods to eat while pregnant.
Let’s talk about foods you should try to avoid…
Unpasteurized milk/ foods made with unpasteurized milk: foods such as soft porous cheese like brie, feta, queso blanco, queso fresco, camembert, and blue-veined cheese (unless specified and labeled that it was made with pasteurized milk)
Deli meats and hot dogs (unless heated until steaming hot or reach an internal temperature of 165 degrees Fahrenheit before serving)
Raw and undercooked seafood as well as seafood high in mercury: sushi made with raw fish (only cooked sushi is safe), sashimi, ceviche, raw oysters, scallops, or clams, bigeye tuna, king mackerel, marlin, swordfish, shark, and tilefish
Refrigerated smoked seafood or refrigerated undercooked seafood labeled nova style, lox, kippered, smoked, or jerky, stay clear of prepared seafood salads like tuna salad
Raw and undercooked meat, poultry, or eggs: refrigerated pâté and meat spreads, stay clear of prepared meat salads like ham salad or chicken salad, be aware of foods that could have been made with raw or partly cooked eggs like homemade eggnog, raw batter, dough, tiramisu, freshly made or homemade hollandaise sauce, homemade Caesar salad dressing, and homemade ice cream
Raw sprouts like alfalfa, clover, radish, and mung bean (be sure to fully cook sprouts before consuming)
Unwashed fruits and vegetables
Now let’s talk about foods you CAN eat…
Washed vegetables: carrots, pumpkin, cooked greens, sweet potatoes, spinach, tomatoes, red sweet peppers, and jicama
Washed fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit, berries, and apples
Dairy/dairy products: fat-free or low-fat yogurt, skim or 1% milk, soy milk, mozzarella cheese, cottage cheese, hard cheese like cheddar and swiss, be sure the milk has been pasteurized and/or dairy products have been made with pasteurized milk
Seafood is safe to eat while pregnant! It is suggested that pregnant people eat around 8 to 12 ounces (224 to 336 grams) of seafood a week
Seafood that contains low amounts of mercury are safe: shrimp, canned light tuna, anchovies, sardines, catfish, cod, freshwater trout, herring, pollock, tilapia, and whitefish
Fish should be cooked to an internal temperature of 145 degrees Fahrenheit
Shellfish should be cooked until the shells open during the cooking process
Meats
Whole cuts of beef, veal, lamb, and pork: should be cooked to an internal temperature of 145 degrees Fahrenheit then allow three minutes for the meat to rest before eating
Ground beef and pork should be cooked to an internal temperature of 160 degrees Fahrenheit
Poultry
All birds should be cooked to an internal temperature of 165 degrees Fahrenheit
Eggs
Should be cooked until the yolks and whites are firm
Egg dishes such as quiches and casseroles should have an internal temperature of 160 degrees Fahrenheit and if they contain meat or poultry the internal temperature should be 165 degrees Fahrenheit
It is important to have a healthy diverse diet with good nutrients to help support mom and baby during pregnancy.
If you ever have any questions or concerns regarding your nutrition you should always consult with your healthcare provider for professional advice.
Here are some podcasts and videos to check out!
https://rachlmansfield.com/podcast/episode-36/ - All Things Prenatal Nutrition, Weight Gain + Managing Your Diet Throughout Pregnancy
https://theintuitivenutritionist.com/036-intuitive-eating-for-pregnancy-and-fertility-with-mckenzie-caldwell-rdn/ - Intuitive Eating for Pregnancy and Fertility
https://www.youtube.com/watch?v=RJxU--GrLxo - What I Eat in A Day Pregnant