Food Safety During Pregnancy
May 4, 2008
When it comes to pregnancy, there are some foods that one should be aware of. For instance, I had no idea that I could not eat soft cheese for my entire first trimester until a friend of mine saw me eating some at a party. That being said, here is a simple resource for you to look into food safety for you and your little bun.
Seafood:
What is Methylmercury: Essentially methylmercury is naturally occurring (through pollutants) in aquatic sources (such as oceans) and becomes a part of the food chain. So the more fish that a fish eats, and the bigger and longer the fish lives, the more methylmercury accumulates in their system. By consuming these fish, you are at a greater risk of exposure to methyl mercury, which can impact the developing nervous system of an unborn, or young child. Therefore the FDA has advised that women who are pregnant, who may become pregnant, breastfeeding mothers and children avoid the following species of fish:
* Shark
* Swordfish
* King Mackerel
* Tilefish
That being said, not all fish are bad. In fact it is very important to eat some fish for a healthy balanced diet and for the development of your child. But what kind of fish are best? Wild Salmon, Sardines, Haddock, Mackerel, Prawns, and Trout are amongst the top choices. Why? Because they are packed with Omega 3 fatty acids which help with your child’s healthy eye and brain development, and hard to get nutrients such as iodine (found in wild salmon) which helps your baby’s thyroid gland function. Fish also have nutrients essential for your growing baby such as protein and calcium (calcium is found in fish with edible bones such as Wild Salmon and Sardines) and are extremely important in the 13-16th and 37-40th weeks of pregnancy. You can view the full list of lower mercury fish here.
Fish have gotten a bad rap because of the talk about mercury, just remember, mercury exposures become high when fish are eating other fish. The bigger the fish and the longer it lives the more mercury is accumulated in the body. So fish that are “vegetarians” (such as salmon, trout etc.) are much lower on the mercury scale and safe (and essential!) to eat in moderation during pregnancy.
Please avoid all Farm Raised fish (salmon and trout are among the most popular) and stick to wild caught fish to avoid potential exposure to PCB’s and Dioxin which are known carcinogens. Natural markets such as Whole Foods will not even carry farm-raised fish. Ask questions at the fish counter about what are the freshest and healthiest choices for you and your growing baby.
To find out more about Methyl mercury you can see the full FDA Report here for more information.
Still not sure? You can plug into the Mercury Calculator which will clarify how much mercury you are getting based on species of fish, body weight and consumption amount right here.
Deli Meats and Cheese:
Deli meats are another food to avoid during pregnancy. I never realized how much I ate until I became pregnant. The two concerns here are Sodium Nitrite and Listeriosis. Sodium Nitrite is a preservative put into deli meat to prevent the growth of Clostudium Botulism, which can cause botulism in humans. Nitrites are often found in bacon, hot dogs, bologna and other processed deli meats. The problem is even though nitrites are added to stave off bacteria, they can form into a carcinogen as it is processed by the body and have been associated with cancer. Smoked fish is another risky food and is best avoided during pregnancy. Don’t be afraid to ask if a food does or does not contain nitrites right at the deli counter. You can also look for “Sodium Nitrite” on the label if you are looking at packaged meats.
Listeriosis is another bacteria, which can lead to food borne illness. It can be found in deli meats, and un-pasteurized products, amongst the most common are mold-ripened cheeses (such as Brie and Camembert) and blue veined cheeses (such as Stilton and Blue Cheese). NOTE: All imported cheese must be pasteurized to be sold in the U.S., so if you are unsure, that is a safety standard you can rely on.
Listeriosis can also be found in pates if they have not been heat-treated.
If you are going to eat deli meat, look for brands that are Nitrite free (such as Applegate Farms ) and make sure that you serve it piping hot to cook out any potential bacteria. Again natural markets such as Whole Foods do not carry deli meats treated with nitrites, so that is always a safe option as well.
Common Sense Safety:
* Avoid raw sushi and other raw or undercooked fish.
* Avoid raw or undercooked meats.
* Avoid raw or undercooked eggs.
* Avoid items (such as dairy, milk, cheese etc.) that are un-pasteurized.
* Avoid alcohol.
* Avoid tobacco products.
* Avoid recreational drug use and check all over the counter and prescription drugs with your doctor or medical professional before using.
If you are not sure about the status of a product (i.e. the cheese on your salad at a restaurant) just ask! You are pregnant and people will not feel imposed upon. I promise!
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