We've heard it all before.... no fish, no coffee, watch out for that lunchmeat! Where do pregnancy eating guidelines blur into the realm of urban legend, and what should a pregnant mom really worry about?
Seafood is an excellent source of Omega-3 fatty acids and is an excellent choice for pregnant women...with a few exceptions. Some higher mercury fish should be avoided, those include: shark, swordfish, king mackerel, and tile fish. Lower mercury options include catfish, salmon, shrimp and pollock. If you are a fan of fish, you don't have to stop eating it!
Hold on to your latte! Caffeine is generally regarded as low-risk during pregnancy. With pregnancy fatigue, especially during the first trimester, it can be hard to go without your morning cuppa. The good news is, you don't have to! Just be mindful and limit your coffee to a cup or two a day. Up to 200mg of caffeine is typically considered safe for a healthy pregnancy.
Don't give up your sandwich yet! While lunchmeat is considered to be a risk for Listeriosis, a bacterial infection that causes flu-like symptoms, and can be a risk to an unborn baby; This risk can be almost entirely negated by heating up lunchmeat, hot dogs, and prepared meats to steaming hot. Listeriosis can also occur from unwashed fruits and vegetables, and unpasteurized dairy, so make sure to wash produce before consuming, and check the label of that brie to make sure it says it's made with "pasteurized" milk.
For more information on eating healthy during pregnancy, the American College of Obstetricians and Gynecologists has a FAQ page and a healthy eating tool, check out their website at: https://www.acog.org/Patients/FAQs/Nutrition-During-Pregnancy#much