What should you eat and what should you avoid during pregnancy?

We debunk misconceptions about nutrition for a healthy pregnancy.

(This article was written by Dr. Darria Long Gillespie,) ShareCare(Translated from [source])

That was two years ago. I was working late into the night in the Emergency Department. I was drinking huge lattes and eating plate after plate of sushi at a friend's bachelorette party. Later, I found out I was pregnant and immediately started researching how all that food might affect my pregnancy. I was in a panic; everything I ate was on someone else's "forbidden list."

If you're pregnant (just like I am again!), you've probably come across these foods and heard that not all of them are safe to eat during pregnancy. Now I'll talk about six foods that are quite intriguing and the common misconceptions surrounding them. First, I'll address three truths about foods that are unsafe to eat during pregnancy. Then, I'll discuss three misconceptions about foods that are commonly believed to be avoided during pregnancy.

• 3 True Stories About Foods You Shouldn't Eat:

1. Fish with High Mercury Content:

Mercury can harm your baby's brain development. That's why you probably won't want to go near swordfish, shark, or orange emperor fish. But do you like canned tuna? Canned tuna also contains small amounts of mercury. Therefore, I recommend consuming it only twice a week or less, unless you're eating other seafood. So, you're at a restaurant and you're not sure what's safe and what isn't? I have a very reliable source for this, Environmental working groupTheirs Seafood Calculator You can take a look. From there, you can select the pregnancy filter and the "select all fish" option to measure the mercury level of the fish you want to eat.

2. Soft Raw Milk Cheese (especially queso fresco):

Don't get me wrong, but you can't eat queso fresco at a Mexican restaurant while pregnant. This is because it's one of the main foods that can trigger Listeria outbreaks, a type of bacteria that is transmitted through food. Consuming it during pregnancy can lead to stillbirths and miscarriages. Therefore, avoid all cheeses that are not pasteurized or are made from "raw milk."

3. Turkey Deli Products (or any meat or deli products that have been sitting around for a while): 

Similarly, this product also carries a risk of Listeria. Among all processed meat products, turkey meat is known to cause this disease. That's why I absolutely avoid this meat while pregnant.

• 3 Misconceptions About Foods You Shouldn't Eat:

1. Caffeine:

It seems I haven't done anything so wrong by drinking those lattes. Many doctors say that caffeine intake below 200 mg doesn't increase the risk of miscarriage or growth retardation in the baby during pregnancy. However, if you're consuming very high amounts of caffeine (like four cups or more a day), we're not sure it's really bad for your health. Some studies limit coffee consumption during pregnancy to two cups, while others suggest four, creating a contradiction. I drink two cups of coffee every day because I'm already tired and it looks like I'll probably drink more occasionally.

2. Fish with Low Mercury Content:

Avoiding mercury doesn't mean you have to avoid all fish. On the contrary, fish is an excellent source of Omega-3, which is crucial for your baby's brain development. Therefore, you can consume fish like salmon, sardines, rainbow trout, or mackerel three times a week. Shrimp, freshwater bream, and scallops also don't contain high levels of mercury, but they aren't particularly rich in Omega-3 fatty acids.

3. Hot dog (Sausage):

My pregnancy coincided with summer, which meant lots of grilling. I also have a toddler who loves hot dogs, so I researched whether I could consume them. As with other meat products, concerns about hot dogs stem entirely from the risk of Listeria. However, you can eliminate the potential Listeria risk by heating the meat to steam temperature. So, all you need to do is heat it.

For more information about Habit feeding packages, whatsapp You can reach us via chat or by calling 0212 900 3300.

This article was written by Dr. Darria Long Gillespie, ShareCareIt was taken from and translated into Turkish.   Habit Gıda AŞ bears no responsibility for the content of this article. This article is for informational purposes only, has been translated from English to Turkish, and does not contain any health advice. Habit Gıda AŞ cannot be held responsible for any health problems that may arise in readers as a result of this article. Readers should not take any action based on the content of this article without consulting their doctor regarding their health condition. You should consult your doctor about all matters related to your health.