What You Can (and Can’t) Eat During Pregnancy

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Two years ago, I was working overnights in the ER, drinking grande lattes, and enjoying a multicourse sushi dinner for a friend’s bachelorette…two nights before I found out I was pregnant. I immediately researched how these foods might affect my pregnancy and panicked—everything I had eaten was on someone’s “forbidden list.”

If you’re pregnant (like I am again now!), you’ve found these lists and know that none of them agree on food safety during pregnancy. Here are six foods that get a ton of attention—and just as many misconceptions.

3 Truths About What Not to Eat:

  • High-mercury fish: Mercury can harm the development of your baby’s brain, so you want to avoid swordfish, shark, and orange roughy. Love canned tuna? It has moderate levels of mercury, so aim for two servings or less per week, only if you haven’t eaten any other seafood. At a restaurant and not sure what’s safe? One of my favorite resources is Sharecare expert group the Environmental Working Group. Check out its Seafood Calculator; choose the pregnancy filter and “choose all fish” for the guide I keep bookmarked on my phone.
  • Soft raw milk cheese, particularly queso fresco: Don’t hate me, but you can’t have queso fresco dip at your favorite Mexican restaurant while you’re pregnant. It’s one of the major sources of Listeria outbreaks, which, during pregnancy, are linked with stillbirth and miscarriage. Avoid any non-pasteurized or “raw-milk” cheeses for the same reason.
  • Deli turkey (or any deli meats that have been sitting around for a while): Again, there’s a risk of Listeria here. Of all deli meats, turkey has had the greatest number of Listeria outbreaks. I avoid it while pregnant.

3 Myths About What Not to Eat:

  • Caffeine: It turns out, my lattes weren’t so bad after all. Most physicians, and even the American College of Obstetrics and Gynecology, say that caffeine levels under 200 mg (about 1 ½ cups of 8-ounce drip coffee) are not associated with increased risk of miscarriage or growth restriction. We do know that you should avoid significantly higher amounts, such as four or more cups per day. Studies are contradictory for amounts between two and four cups. I’m drinking my two cups (or equivalent) each day—because I’m tired right now! Every once in a while, I’ll drink a little bit more.
  • Low-mercury fish: Just because you have to avoid mercury doesn’t mean you have to avoid all fish! On the contrary, fish is a fantastic source of omega-3s, which are essential for brain growth. Aim for three servings a week of fish, such as salmon, sardines, rainbow trout, and Atlantic mackerel. Others, such as shrimp, tilapia, and scallops are also low in mercury, but lack good sources of omegas.
  • Hot dogs: I have a toddler who loves hot dogs, so I really had to find the truth here. Like deli meats, the concern with hot dogs is Listeria, but if you heat the food to steaming temperature, you kill the potential Listeria. So go ahead—just heat it up.

What foods do you worry about eating when you’re pregnant? Let us know @DrDarria on Twitter, or @Dr Darria Long Gillespie on Facebook. Of course, always check out @SharecareInc for the best up-to-date health info!

This content was originally published on Sharecare.com.