Foods to favor and those to avoid during pregnancy

Les aliments à privilégier et ceux à éviter durant la grossesse

Reading time: 3 minutes

During your pregnancy, you need to be kind to yourself and listen to what your body needs.

But it's just as important to know which foods are harmful to your health and that of your growing baby. By making a few adjustments, you can enjoy a healthy and satisfying diet that won't frustrate you during those nine months.

Fish with high mercury content

Mercury is a highly toxic element commonly found in polluted seas. Fish living there can accumulate high levels of it. Higher concentrations can pass into your body and be harmful to your nervous and immune systems. Exposure to even small amounts of mercury has also been shown to cause serious developmental problems in children. Shark, swordfish, and tuna are among the fish that contain high levels of mercury. 1

Raw or undercooked fish

Unfortunately for sushi and seafood lovers, they must be removed from the menu for nine months. Raw fish poses a higher risk of viral, bacterial, or parasitic infections, such as norovirus, salmonella, and listeria. These can not only make you very sick, but can also be passed on to your baby. Pregnancy also makes you even more vulnerable to these infections. Research shows that pregnant women are up to ten times more likely to be infected with listeria than the general population. 2

Undercooked, raw and processed meats

The problems with raw and undercooked fish are the same for undercooked, raw, and processed meats. They, too, carry a risk of bacterial or parasitic infection that can make you and your baby very sick. Most of these bacteria are found on the surface of meat, so make sure you cook the meat you eat during pregnancy properly. Because processed meat also carries a higher risk of infection, it's best to avoid it altogether. If that's not possible, reheat it until piping hot to kill any bacteria.

Unpasteurized dairy products

As with fish and meat, raw milk and unpasteurized or soft cheese can contain a number of harmful bacteria such as Salmonella, Listeria, E. coli, and Campylobacter. All can cause serious complications in your unborn baby and make you extremely ill. 3

Raw eggs

Raw eggs are found in many products, from homemade mayonnaise to ice cream, hollandaise sauce, and cake frostings. Poached or lightly scrambled eggs may also contain traces. It's recommended to avoid these because raw eggs are more likely to contain salmonella, which can seriously harm you and your baby.

Caffeine

Although it can be difficult to give up, caffeine isn't your best friend during pregnancy. Because it's absorbed very quickly by the body, it easily passes through the placenta where it accumulates at high levels that are impossible to metabolize. This buildup can cause fetal growth retardation, which has been linked to lower birth weight and an increased risk of infant mortality or chronic diseases in adulthood. 4

Foods to eat at will!

Good news for fish lovers: there are alternatives to seafood and sushi, and not all wild or farmed fish have high levels of mercury! Safe options include cod, haddock, salmon, and freshwater trout. Salmon is particularly beneficial because its flesh is high in omega-3 fatty acids, which are important for your baby's development. 5

Although soft and unpasteurized cheeses should be avoided, you should continue to consume protein to meet your baby's needs. Dairy products such as milk, pasteurized cheese, and yogurt are safe.

Raw eggs are also a no-no while you're pregnant, but eggs in general are fine. They're also a great source of choline, which is essential for your baby's development. This nutrient also helps prevent brain and spinal cord developmental abnormalities. 6

Lean meats and proteins are excellent sources of energy. Beef is especially rich in iron, a trace mineral that's essential during pregnancy. Because your blood volume increases during pregnancy, you need more of it. Low iron levels in early and mid-pregnancy are associated with iron-deficiency anemia, which can increase the risk of low birth weight. So feel free to eat steak, but make sure it's cooked thoroughly! 7

Don't deprive yourself of avocados during your pregnancy either: they're rich in potassium, which helps relieve leg cramps that pregnant women commonly suffer from. Try not to think of your pregnancy as a period of food deprivation. You'll need more calories than before to support your baby's growth. By knowing which foods to favor and which to avoid, you can enjoy an ideal pregnancy diet that's both satisfying and safe for you and your baby.

  1. https://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.1056.9831&rep=rep1&type=pdf [ ↩ ]
  2. https://www.cdc.gov/listeria/risk-groups/pregnant-women.html [ ↩ ]
  3. https://pubmed.ncbi.nlm.nih.gov/24344105/ [ ↩ ]
  4. https://pubmed.ncbi.nlm.nih.gov/15752534/ [ ↩ ]
  5. https://pubmed.ncbi.nlm.nih.gov/12509593/ [ ↩ ]
  6. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3639110/ [ ↩ ]
  7. https://pediatrics.aappublications.org/content/126/4/e874.short [ ↩ ]
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