Healthy Eating and Exercise in Pregnancy

Food Safety

Listeriosis is an infection caused by bacteria that is very rarely found in unpasteurized milk or cheese, undercooked meat or shellfish, and prepared meats such as deli meat and hot dogs.  The bacteria can be killed by cooking so make sure that you eat only thoroughly cooked meats and seafood.  Though Listeriosis is very rare, it can lead to miscarriage or stillbirth if you become infected. 

Guidelines:

  • Do not eat hot dogs, deli or luncheon meats, unless they are reheated until steaming hot.  If you cannot reheat these foods, do not eat them.  A better option would be to buy rotisserie chicken or canned ham and slice your own for sandwiches.
  • Do not eat soft cheese such as Feta, queso blanco, queso fresco, Brie, Camembert, blue-veined cheeses, and Penela unless it is made with pasteurized milk.  Make sure the label says “Made with Pasteurized Milk”.
  • Do not eat refrigerated pate, meat spreads from a meat counter, or smoked seafood found in the refrigerated section of the store. Foods that don’t need refrigeration, like canned tuna and canned salmon, are okay to eat.  Refrigerate after opening.
  • Do not eat salads made in the store such as ham salad, chicken salad, egg salad, tuna salad, or seafood salad.
  • Do not drink raw (unpasteurized) milk or juice.
  • Do not eat foods that have raw (unpasteurized) milk or juice in them.
  • Avoid cross contaminating other foods, utensils, and food preparation surfaces with fluid from hot dog packages. Wash hands after handling hot dogs.
  • Observe all expiration dates for perishable items that are precooked or ready to eat.
  • Wash hands with hot soapy water after handling these types of ready to eat foods (wash hands for at least 20 seconds). Also, wash cutting boards, dishes, utensils.  Thorough washing helps eliminate any bacteria that might get on your hands or other surfaces from food before it is reheated.
fish and cheese

Artificial sweeteners: Aspartame (Nutrisweet), sucralose (Splenda), and stevia (Truvia) are all approved by the FDA for use in pregnant patients in moderation.  3 to 4 servings each day are considered reasonable amounts.

Caffeine has been linked in some studies to miscarriage but other studies do not confirm this finding.  To be safe, limit caffeine intake to 1-2 beverages per day (no more than 200-300mg).  One 8-oz cup of coffee equals 100mg of caffeine.

Alcohol consumption can lead to fetal alcohol syndrome, a condition associated with birth defects and mental disability.  No amount of alcohol intake is considered safe during pregnancy.

Fish and shellfish are healthy protein sources and can be eaten up to twice a week for a total of 12 ounces.  Larger ocean fish can contain high levels of mercury that are thought to harm the fetal nervous system.  Avoid shark, swordfish, king mackerel, tuna, and tilefish while pregnant. 

healthy foods