Foods you should avoid
ALCOHOL
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Booze is the biggest no-no. Why? “Prenatal exposure to alcohol can interfere with the healthy development of the baby, as it can cross through the placenta to the baby,” says Shani. “A foetus’ liver is one of the last organs to develop, and the immature liver is unable to metabolise the alcohol. This can seriously affect their development and increase the risk of miscarriage, prematurity and low birth weight. Alcohol consumption during pregnancy can also lead to a condition called foetal alcohol syndrome.” She adds that no safe limits have been established, so it’s better to abstain from alcohol throughout your pregnancy.
SOFT CHEESES
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“While cheese is a good source of protein and calcium, it’s important to avoid mould-ripened soft cheeses, such as Brie and Camembert, and soft blue-veined cheeses, such as Danish blue, Gorgonzola and Roquefort,” says Shani. Bear in mind that during pregnancy your immune system isn’t working at full tilt, leaving you susceptible to food poisoning. “Some bacteria, such as listeria, can grow in moist environments at refrigeration temperature, and soft cheese is a likely source.”
RAW MEAT AND FISH
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Sushi is off the menu – all our experts agree that raw fish and shellfish are a no-no. You should also wave goodbye to deli meats (such as polony and ham) and smoked meats. Basically, you want to cook any fish, meat and chicken very well. “With a compromised immune system during pregnancy, you’re at an increased risk of contracting food-borne illnesses from raw or undercooked animal products. To be safe, stay away from these foods,” adds Emily.
HIGH-MERCURY FISH
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Wait. We just told you to eat fish twice a week, right? Well, you should be. But you should be eating the right kinds of fish. “Some fish are considered high in mercury, and their intake should be limited, as having too much mercury in your system could affect your baby’s nervous system development, hearing and vision,” says Nathalie. “These include: fresh tuna, king mackerel (species Scomberomorus cavalla), swordfish and shark. Different countries have different guidelines regarding salmon, as it’s listed as a high-mercury fish in some places and so should not be eaten in excess. Rather replace salmon with local trout. Canned tuna is safe to eat as long as you eat less than two tins per week.”
CAFFEINE
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You’re going to have to cut down on coffee for a bit. “Consumption of caffeine has been linked to an increased risk of miscarriage and low birth weight. It’s found in coffee, cold drinks, energy drinks, chocolate, and some types of tea,” says Shani. “However, it appears that an intake of less than 200mg per day may be safe. This is equivalent to about two cups of coffee per day. I recommend swapping out coffee, black tea and green tea for rooibos, which is caffeine-free. Avoid energy drinks and chocolate not just because of the caffeine, but for their high sugar content too.”
LIVER
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“Liver is exceptionally high in retinol (preformed vitamin A), which can cause damage to the developing foetus if consumed in excessive amounts,” says Nathalie. “Yes, liver is a very nutritious food, and it’s high in iron. But we want to limit our overall intake to 150g in a month to make sure we are not exceeding the maximum safe limit of vitamin A. It’s also important to check that any supplements you are taking do not exceed 10 000iu of retinol.”
LIMIT SUGAR
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It’s never a good idea to load your diet with tons of sugar. “It’s important to monitor your intake of refined carbohydrates, like sugary foods and sweets, during pregnancy to reduce your risk of developing gestational diabetes – a blood sugar condition that can develop during pregnancy,” says Emily.