Dear mother, you are spending a very special time in your life these days, aren't you? You think and do so many things for the little one in your belly... So, during this precious time, we should also be a little more careful about the food you eat. Because what you eat goes directly to the baby. Therefore, there are some foods that can harm the baby's health. Let's talk today about what they are and why we should be careful about them.
Why should we be so concerned about this food and drink?
Simply put, some foods may contain microorganisms , such as bacteria , that we cannot see with our eyes. If these enter our bodies through improperly cleaned and cooked food, they can cause great harm not only to us but also to the baby in the womb. Sometimes this can cause miscarriages and birth defects. Especially during pregnancy, our body's immune system changes a little, so we can easily become susceptible to such infections.
Now look, diseases like Listeriosis , Toxoplasmosis , and Salmonella are caused by bacteria like that. These are very dangerous for the baby. Also, some types of sea fish may contain heavy metals like mercury . This can also affect the baby's brain development.
So what are the things we should definitely eliminate from our diet?
Okay, so let's see what foods we should eliminate from our diet during this time, or at least limit them to a minimum.
Unpasteurized cheeses
First, let's talk about the meaning of the word 'unpasteurized' . Simply put, cheeses and yogurts made from milk are heated in a special way to kill the bacteria we talked about earlier. This is called 'pasteurization' . So, there are types of cheese that have not been 'pasteurized' . These are sometimes advertised as 'fresh'. For example, some types of cheese such as Feta , Goat cheese , Brie , Camembert , blue-veined cheeses , and Mexican queso fresco fall into this category. These should not be eaten at this time.
However, if the cheese is labeled 'pasteurized' on the package, it is usually safe to eat. Especially if it is individually wrapped. Cheese that is cut into large pieces (deli counter) can be a bit risky, even if it is 'pasteurized'.
Unpasteurized milk and fruit juice
Like cheese, things like 'unpasteurized' milk, fruit juice, and apple cider can also contain the bacteria. Therefore, you should avoid drinking these during this time. If you buy them from the store, check to see if they say 'pasteurized'.
Raw eggs and dishes made with raw eggs
The other most important thing is raw eggs . Some people drink raw eggs. That is not good at all these days. Also, there are foods that are made with raw eggs. For example, desserts like mousse , tiramisu , raw cookie dough , some types of eggnog , homemade ice cream , Caesar salad dressing , etc. These can also contain bacteria like Salmonella , so don't eat them either.
Raw or undercooked meat, fish, and seafood such as shellfish
Next, avoid eating raw meat, raw fish (such as sushi), and raw shellfish . If you do eat meat, cook it until it is well cooked through and cooked through . Meats like 'medium rare' are not good at this time. If they are not cooked properly, they can harbor bacteria.
Paté and Meat Spreads
Paté is a spread made from things like liver and eaten on bread. There are also 'meat spreads' made from meat. It's best to avoid these during this time.
Processed Meats
Processed meats/deli meats, such as hot dogs , sausages, and ham, that we all love to eat, are also a bit risky. These can also contain bacteria like Listeria . However, these are not completely uneatable. If you eat them thoroughly heated and cooked, there is less of a problem. That means you should not just eat them straight from the package, but cook them thoroughly.
What do you think about seafood? Is it good? Is it bad?
Now let's look at seafood, that is, fish, shrimp, squid, etc. Many people think that these are not good during pregnancy. But in fact, fish is a very nutritious food . It contains Omega-3 fatty acids , which help in the development of the baby's brain. It is also rich in protein and low in saturated fat. But... there is a small 'but'.
That is, some types of large sea fish can contain a heavy metal called mercury . If too much of this mercury enters the body, it can harm the development of the baby's brain and nervous system. That is why we need to be selective and save some when eating fish.
Types of fish high in mercury - Don't eat these!
So what are these types of fish that are high in mercury and should we avoid eating?
- Shark
- Swordfish
- King Mackerel
- Tilefish (This is not very common in Sri Lanka, but it's good to know)
- Tuna steak - This refers to large pieces cut from large tuna. Not canned light tuna. We'll talk about that later.
So how do we eat fish safely?
Okay, so now you're probably thinking, 'Oh, so you can't eat fish at all?' No, there are safe types of fish that are low in mercury.
The most important thing is to eat different types of fish, not just the same type .
Another thing is to limit the amount of fish you eat per week . Generally, it is recommended to eat 12 ounces (about 340 grams) per week . Simply put, you should eat about two regular meals of fish per week .
The following types of fish are low in mercury and are suitable for consumption during this time:
- Canned light tuna - These are made from small fish, so they are low in mercury.
- Salmon
- Shrimp
- Catfish ( like the catfish in Sri Lanka)
- Pollock
However, there is a type of tuna called 'albacore' or 'white' tuna . It has a bit more mercury than light tuna. Therefore, if you eat that type of tuna, it is said to eat no more than 6 ounces (about 170 grams, that is, one serving) per week .
What other important things should we remember?
Not only about food, there are other little things we need to be careful about during this time. These are very simple things, but very important.
Wash vegetables and fruits thoroughly before eating!
The vegetables and fruits we buy from the store may have invisible germs and dirt on their skins . They may also have pesticide residues from the pesticides used during farming. Therefore, before eating, making salads, or making juice, you should wash everything thoroughly with running water . If you eat some vegetables and fruits with their skins, it is also a good idea to brush the skins well.
Wash your hands thoroughly with soap before preparing food and before eating!
This is always important. But it's even more important during pregnancy. Before preparing food, before eating, be sure to wash your hands thoroughly with soap and water for at least 20 seconds . Also, be sure to wash your hands after handling raw meat and fish . Because the bacteria on them can be transferred to other foods through our hands.
Shall we remember what we talked about as a summary? (Take-Home Message)
Just think, by taking care of these little things, you can ensure the safety of both you and your baby. You may have to give up some of your favorite foods for these few months. But isn't it all for your precious baby? After the baby is born, be patient and spend this time with the thought that you will be able to enjoy all these foods again.
The most important thing is that if you have even the slightest doubt about a food or drink, ask your doctor or family health worker before consuming it.
Okay, so, shall we recap the most important points we've discussed?
- Avoid 'unpasteurized' (not heated to prevent spoilage) milk, cheese, and fruit juices completely. Check the label to see if it says 'pasteurized'.
- Do not eat raw eggs and foods made with raw eggs (such as mousse and homemade ice cream).
- Do not eat raw or undercooked meat, fish, or seafood (like sushi). Cook food until it is thoroughly cooked inside.
- If you eat processed meats (hot dogs, deli meats), heat them well and cook them thoroughly.
- Do not eat fish high in mercury (shark, tilefish, king mackerel, tilefish, and king mackerel).
- Eat about two servings of low-mercury fish (canned light tuna, salmon, shrimp) per week. Limit albacore tuna to one serving per week.
- Wash vegetables and fruits thoroughly before eating.
- Wash your hands thoroughly with soap before preparing food, before eating, and after handling raw meat and fish.
Following these tips will go a long way in helping you have a healthy pregnancy and deliver a healthy baby. Best wishes to you and your baby!
` Pregnancy, food safety, food during pregnancy, unhealthy food, bacteria, mercury, types of fish, pregnant mother, healthy pregnancy
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