Your diet during your pregnancy is your responsibility: 8 foods may harm your baby’s health.

Dear pregnant woman, your pregnancy is a unique and special journey in your life, which requires special attention to your nutrition to ensure your health and the health of your fetus. While it is encouraged to eat a variety of healthy foods, there are some foods that should be avoided or approached with caution during this period.

1. Fish with high mercury content

Mercury is a heavy metal that naturally occurs in the environment, and it transforms in water bodies into methylmercury, which is the most toxic form. This substance accumulates in the bodies of fish. Consuming these fish during pregnancy can lead to mercury accumulation in the fetus’s body, adversely affecting the development of the fetal nervous system. Studies suggest that high exposure to mercury during pregnancy may lead to neurological development issues, such as delays in cognitive and motor development, and problems with hearing and vision. ”Mercury and breastfeeding-CDC” ”Methylmercury in Fish”

Therefore, you must avoid fish that contain high levels of mercury such as:

Shark.

Swordfish.

Orange roughy.

Ray.

Barramundi.

Gemfish.

Ling.

King mackerel.

Marlin.

Bluefin tuna and bigeye tuna.

Despite the risks associated with some types of fish, consuming low-mercury fish provides important nutritional benefits, such as high-quality protein and omega-3 fatty acids, which support fetal brain development. Safe fish include Salmon, sardines, Shrimp, Tilapia, Cod, Catfish and Light canned tuna (in moderate amounts). ”Methylmercury in Fish- mother to baby”

The FDA and EPA recommend consuming 2-3 servings (8-12 ounces) of these types of fish per week. ”HealthyChildren.org”

Always avoid consuming raw or undercooked fish, such as sushi to reduce the risk of harmful bacteria or viruses. Also, check local guidelines regarding the safety of locally caught fish, as they may contain high levels of contaminants.

2. Raw or undercooked meats

When you consume raw or undercooked meats during pregnancy, you expose yourself to health risks due to the possibility of containing bacteria or parasites that could lead to serious complications for you and your fetus.

Health risks associated with raw meat during pregnancy are:

a. Toxoplasmosis: It is caused by a parasite known as Toxoplasma gondii, which can be transmitted to you through the consumption of raw or poorly cooked meats, especially lamb, pork, or venison. If you become infected with this parasite for the first time, it can pass to your fetus through the placenta, potentially leading to serious complications such as miscarriage or congenital defects, or brain and eye damage in the child. ”U.S. Food and Drug Administration – Toxoplasma”

b. Listeria: This type of bacteria can be found in raw or undercooked meats, as well as in unpasteurized dairy products. An infection with listeria can lead to miscarriage, premature birth, or serious infection in the newborn. Therefore, the U.S. Food and Drug Administration (FDA) recommends cooking meats thoroughly and avoiding consumption of unheated ready-to-eat meats. ”U.S. Food and Drug Administration – Listeria”

c. salmonella: When you consume undercooked meats, especially poultry and ground meats, it can lead to an infection with salmonella bacteria, causing symptoms such as diarrhea, fever, and abdominal cramps. In some cases, this infection can lead to serious complications that require medical treatment.

To ensure your health and the safety of your fetus during pregnancy, do the following tips:

Cook meats thoroughly: Make sure to cook meats until they reach a safe internal temperature (at least 74 degrees Celsius) to kill bacteria and parasites.

Avoid raw or undercooked meats: Always stay away from foods like sushi that contain raw fish, and uncooked cured or smoked meats.

Observe hygiene when handling meats: Wash your hands thoroughly after handling raw meats, and clean surfaces and utensils used to avoid cross-contamination.

Freeze meats before cooking: Freezing meats for a few days before cooking can reduce the risk of infection by Toxoplasma.

Consult a doctor: If you are unsure about the safety of a certain type of food, it is advisable to consult a doctor or a nutrition specialist.

3. Raw or undercooked eggs

Raw or undercooked eggs may harbor Salmonella bacteria, which causes food poisoning, leading to symptoms such as diarrhea, fever, and abdominal cramps. In some cases, these symptoms can be severe and require medical intervention, especially among high-risk groups such as pregnant women. According to the U.S. Food and Drug Administration (FDA), fresh eggs, even with a clean and intact shell, may contain Salmonella bacteria that can cause foodborne illnesses. ”What You Need to Know About Egg Safety | FDA”

To avoid salmonella infection:

Cook the eggs well until the yolk and white are completely set.

Avoid foods that contain raw or undercooked eggs, such as mayonnaise, ice cream, and sauces that contain raw eggs.

Use pasteurized eggs in preparing foods that require the use of raw eggs; it is preferable to use pasteurized eggs, as they are heated to a temperature sufficient to kill the bacteria without cooking them.

Wash your hands thoroughly after handling raw eggs and clean the surfaces and kitchen utensils used to avoid cross-contamination.

4. Unpasteurized dairy products and soft cheese

Dear pregnant woman, your consumption of unpasteurized dairy products and soft cheese during pregnancy exposes you to these health risks:

A. Listeria: This dangerous bacterium can be found in unpasteurized dairy products and soft cheeses, such as feta cheese, soft white cheese, and blue cheese. According to the Centers for Disease Control and Prevention (CDC), pregnant women are more likely to contract listeriosis compared to others, and this infection can lead to serious complications such as miscarriage, preterm birth, or stillbirth. ”Listeria Outbreak Linked to Queso Fresco and Cotija Cheese – Listeria Infection | CDC”

B. Unpasteurized dairy products may also contain other harmful bacteria such as Escherichia coli (E. coli), salmonella, and Campylobacter, which can cause serious illnesses for both the mother and the fetus. According to the U.S. Food and Drug Administration (FDA), consuming unpasteurized milk and its products can lead to foodborne illnesses. ”FoodSafety.gov”

To maintain your health and the health of your fetus:

Make sure that all dairy products you consume, including milk, cheese, and yogurt, are made from pasteurized milk.

Avoid consuming soft cheeses like feta, soft white cheese, and blue cheese if they are made from unpasteurized milk. Instead, opt for hard cheeses like cheddar or Swiss made from pasteurized milk.

Read labels carefully to ensure that the product is made from pasteurized milk.

If you wish to eat foods that contain soft cheese, make sure to cook them well until they reach a safe internal temperature to kill harmful bacteria.

5. Unwashed vegetables and fruits

During pregnancy, a healthy and clean diet is critically important for maintaining your health of the health of your fetus. Among the factors that may sometimes be overlooked is washing vegetables and fruits thoroughly before consumption. Not washing these products can expose you to serious health risks.

The health risks associated with unwashed vegetables and fruits are:

Toxoplasmosis: It is a disease caused by a parasite called Toxoplasma gondii, which can be found on the surface of unwashed vegetables and fruits. Infection of a pregnant woman with this parasite can lead to serious complications for the fetus, such as brain or eye damage. According to the U.S. Food and Drug Administration (FDA), Toxoplasma can be particularly harmful to pregnant mothers and their unborn child. ”Toxoplasma (Food Safety for Moms-to-Be) | FDA”

Listeria: It is a bacterium that causes listeriosis, which can lead to miscarriage, premature birth, or fetal death. The Centers for Disease Control and Prevention (CDC) indicates that pregnant women are at higher risk of listeriosis, which can lead to serious complications. ”Listeria (Food Safety for Moms-to-Be) | FDA”

Other harmful bacteria: Such as Escherichia coli (E. coli) and Salmonella, which can be found on the surface of unwashed vegetables and fruits, causing intestinal diseases that can be severe during pregnancy. ”FOOD SAFETY For Pregnant Women, Their Unborn Babies, and Children Under Five. FDA”

To prevent and maintain your health and the health of your fetus:

Wash vegetables and fruits thoroughly under running water before eating or cooking them, even those that will be peeled, because bacteria may transfer from the peel to the inside during cutting. ”Fruits, Veggies and Juices (Food Safety for Moms-to-Be) | FDA”

Use a dedicated brush to remove dirt from hard-shelled vegetables and fruits, such as potatoes and carrots.

Avoid using soap or detergents as they may leave harmful chemical residues on the food’s surface.

Vegetables and fruits should be stored in the refrigerator and should not be left at room temperature for long periods.

6. Caffeinated beverages

Caffeine is a stimulant found in many beverages such as coffee, tea, soft drinks, and energy drinks. During pregnancy, it is recommended to reduce caffeine consumption due to its potential effects on fetal development and maternal health.

Excessive caffeine consumption during pregnancy can cause, according to studies:

– Restriction of fetal growth, which increases the risk of low birth weight. ”National Institutes of Health (NIH)”

– Increased risk of miscarriage.

– Effects on the fetal nervous system, as caffeine can alter important brain pathways in the fetus, potentially leading to behavioral problems later in life. ”University of Rochester Medical Center”

The American College of Obstetricians and Gynecologists (ACOG) recommends limiting caffeine intake to less than 200 milligrams per day during pregnancy which is equivalent to a 12-ounce coffee cup. ”The American College of Obstetricians and Gynecologists”

It is important to consider that caffeine is found in a variety of beverages and foods, including chocolate and some medications, so total daily consumption should be calculated carefully.

If you are accustomed to consuming caffeine, try to gradually reduce it to avoid withdrawal symptoms such as headaches and fatigue.

7. Alcoholic beverages

Abstaining from alcohol consumption during pregnancy is crucial for maintaining your health and your fetus’s health. Alcohol can cause severe damage to the fetus at any stage of pregnancy, even before you realize you are pregnant.

Consuming alcohol during pregnancy paves the way for significant health risks:

A. Fetal Alcohol Spectrum Disorders (FASDs): These disorders refer to a group of physical, behavioral, and cognitive problems that may affect a child due to exposure to alcohol before birth. These disorders include Fetal Alcohol Syndrome (FAS), alcohol-related neurodevelopmental disorders, and alcohol-related birth defects. They are considered one of the leading preventable causes of birth defects and neurodevelopmental delays in the United States. ”Understanding Fetal Alcohol Spectrum Disorders | (NIAAA)”

B. Increased risk of miscarriage and premature birth: Alcohol consumption during pregnancy is associated with an increased risk of miscarriage, premature birth, stillbirth, and sudden infant death syndrome (SIDS). ”About Alcohol Use During Pregnancy | Alcohol and Pregnancy | CDC”

C. Effects on fetal growth: Alcohol can lead to problems in the physical and mental development of the fetus, including low birth weight, central nervous system issues, and delays in growth and development.

To avoid these risks and keep your health safe you should:

Complete abstinence from alcohol if you are pregnant or planning to become pregnant.

Consult a doctor if you have consumed alcohol before you knew you were pregnant to get appropriate advice.

If you are having difficulty stopping alcohol consumption, you can talk to a healthcare provider for support and appropriate treatment.

8. Processed foods and sugar-rich foods

Studies indicate that the consumption of processed foods and fast meals during pregnancy is associated with an increased risk of health complications like:

Increased risk of gestational diabetes and preeclampsia: A study involving approximately 700,000 pregnant women showed that women who followed a diet rich in processed foods had a 28% higher likelihood of developing preeclampsia and a 48% higher likelihood of developing gestational diabetes compared to women who did not consume these foods. ”Preeclampsia Foundation”

Exposure to harmful chemicals: A study showed that the consumption of fast food and processed foods is linked to higher levels of phthalates in the body, which are chemicals that may affect fetal health. ” ScienceDirect”

Consuming large amounts of sugar during pregnancy can lead to health complications for you and your fetus:

Effects on the child’s brain development: A study has shown that a sugar-rich diet during pregnancy can negatively affect the child’s brain functions, including non-verbal abilities and verbal memory. ”How Too Much Sugar Is Harmful in Pregnancy”

Increased risk of gestational diabetes and preeclampsia: Consuming large amounts of sugar during pregnancy may increase the risk of gestational diabetes and preeclampsia. ”Sugar in Pregnancy: How Much is Too Much? | Aptaclub”

Increased risk of allergies and asthma in the child: A study indicated that high consumption of added sugar by pregnant mothers is associated with an increased risk of their children developing allergies and allergic asthma. ”Eating Sugar During Pregnancy Is Linked to Kids’ Allergies | TIME”

To avoid health risks of sugary foods during pregnancy:

It is advisable to reduce the intake of processed foods and fast food and focus on consuming fresh and nutritious foods like fruits, vegetables, and whole grains.

It is preferable to reduce the intake of sweetened beverages and desserts, relying on natural sources of sugar such as fruits.

Reading food labels is recommended to check the sugar content and additives in food products.

If there are any questions or concerns about the diet during pregnancy, it is best to consult a doctor or nutritionist.

Dear pregnant woman, maintaining a balanced diet is very important during your pregnancy journey, so make sure to eat a variety of foods that provide protein, carbohydrates, healthy fats, vitamins, and minerals. Don’t forget to drink enough water daily to keep your body hydrated and support the growth of the fetus. Also, take dietary supplements after consulting your doctor, such as folic acid, iron, and calcium. Always pay attention to the signals your body sends, and if you feel any abnormal symptoms, contact your healthcare provider.