What you can eat and what you cannot eat during pregnancy from A to Z
What can you eat while pregnant? Is it true that there are forbidden foods? And why? Here is the complete list of foods and how to consume them during pregnancy.
Before moving on to the table that clarifies the list of yes and no foods, some clarifications are needed on what you can eat during pregnancy and an explanation of why some foods should be avoided.
During pregnancy, proper nutrition is necessary to meet the needs of the mother and the baby.
Many hormonal changes occur during pregnancy which also cause changes in the immune system, exposing the future mother more to the risk of infections. This is why it is essential to adopt a balanced and safe diet.
Cheeses and milk
Cheeses are very important for their supply of calcium and proteins.
However, soft and semi-soft cheeses (gorgonzola, feta, brie, camambert, …) should be avoided because they could contain Listeria monocytogenes, a bacteria that causes listeriosis. It is also forbidden to drink raw milk purchased directly from the farm or freshly milked.
Fish and shellfish
Fish is also very important in the future mother’s diet because it contains quality proteins, low saturated fats, and is rich in omega 3. The problem is that a large part of sea fish contains mercury , especially large fish such as tuna, swordfish and shark which should therefore be consumed with great caution.
Canned tuna undergoes a special treatment with the removal of fat and can be consumed without exceeding 4 cans of 50g per week.
Other types of fish such as trout, salmon and cod can be eaten without exceeding 240 g (2 servings) per week .
Fish with a higher fat content could contain polychlorinated biphenyl dioxins (PCBs) and also for this reason they should not be eaten more than 2 times a week.
Raw shellfish and oysters often contain Salmonella Campylobacter and the hepatitis A virus and should therefore be avoided.
Listeria may also be present in smoked fish such as smoked salmon, but the risk of infection is low.
Meat and eggs
As for eggs, cooked eggs are allowed but not raw ones due to the risk of salmonella. Ok the industrial mayonnaise but not the homemade one.
For meat, pay attention to raw or smoked meats which should be avoided in case of susceptibility to toxoplasmosis .
Spreadable meat pates should also be avoided due to the possible presence of Listeria monocytogenes.
Cured meat
Cured meats on which debate is frequent deserve a separate discussion.
We refer to the declarations of the Ce.IRSA Interdepartmental Center for Research and Documentation on Food Safety of the Piedmont Region.
In fact, we read that “ in the context of our center a collection of scientific literature relating to this topic was carried out and various meetings were held with gynecologists, doctors, obstetricians and food safety experts to arrive at a univocal information protocol. Ham raw DOC and all cured meats with a seasoning period of more than 30 days (cured salami, raw ham, bresaola, speck, coppa, culatello, bacon) are to be considered safe. On the other hand, fresh cured meats or cured meats and hams produced at a family level are to be avoided.”
Fruits and vegetables
Fruits and vegetables are rich in vitamin C, folic acid, vitamin B1, all essential elements for fetal growth and development . Fruit and vegetables should be consumed with some precautions. Thoroughly wash both fruit and vegetables before consumption. Whenever possible, eat them raw because cooking destroys the vitamins. Even the peel contains many nutrients when it is possible to eat it. Fruit and vegetables should be cut immediately before consumption. Women susceptible to toxoplasmosis should use detergents such as Amuchina to wash fruits and vegetables
Attention, vegetables sold as already washed and ready to use should also be washed.
Finally, as regards cereals (bread, pasta and rice) they are indispensable because they represent a source of energy, fiber and vitamins (E and B) and must ALWAYS be part of a balanced diet.
Kathryn Barlow is an OB/GYN doctor, which is the medical specialty that deals with the care of women's reproductive health, including pregnancy and childbirth.
Obstetricians provide care to women during pregnancy, labor, and delivery, while gynecologists focus on the health of the female reproductive system, including the ovaries, uterus, vagina, and breasts. OB/GYN doctors are trained to provide medical and surgical care for a wide range of conditions related to women's reproductive health.