Pregnant women should not only follow a nutritious diet
based on natural foods, but should avoid certain foods that pose a risk to
their health and that of the child.
The vast majority of foods that pregnant women must exclude
from their diet are of animal origin, so if you are omnivorous you may be very
interested in knowing what these foods and vegetarian alternatives are.
A vegan diet based on whole natural foods, supplemented with
vitamin B12 and the protocol supplements of folic acid and iodine that are
prescribed to all pregnant women, is perfectly adequate.
10 prohibited foods for pregnant women
1. MOLDY CHEESE
Blue cheeses, such as Danish blue, gorgonzola and roquefor,
and white cheeses that show mold, such as brie cheese, camembert or chèvre.
This type of cheese is less acidic and moist than hard cured
cheese, which makes it an ideal growing medium for harmful bacteria such as
listeria. Listeriosis is rare, but pregnant women are 20 times more vulnerable
than other people.
It is very important to avoid the risk of contracting it
because the listeria crosses the placenta, reaches the fetus and can cause a
spontaneous abortion, fetal death or serious diseases in the newborn.
Women who follow a vegan diet can continue to consume alternatives
to cheese based on anarcardos that have not been fermented or that have been
pasteurized.
2. EGGS
A pregnant woman can not consume raw or lightly cooked eggs
because they may be contaminated with salmonella. Although an infection with
Salmonella is very unlikely to harm the baby, it can leave you very weak and
dehydrated due to diarrhea and vomiting that can last for days.
As in the case of cheeses, vegans do not have that risk.
However, they can continue to enjoy tortillas and other preparations with
vegetable alternatives to eggs.
3. LITTLE COOKED MEAT
Raw or undercooked meat is dangerous in pregnancy due to the
potential risk of contracting toxoplasmosis, an infection caused by a parasite
found in meat that can cause mental retardation, blindness and epilepsy in the
child.
It can also be found in unpasteurized goat's milk, cat feces
or untreated water.
All meat should be cooked well, so that it does not bleed or
show pink areas. And after cooking it, all surfaces with which the meat has
been in contact must be thoroughly cleaned.
Once again, vegan women are safe and can get the proteins
they need from vegetable sources: legumes, soy derivatives such as tofu,
seitan, seeds, nuts and cereals.
4. LIVER PATÉ
The liver pate and other foods that contain this organ are
too rich in retinol (vitamin A) for a pregnant woman. An excess of vitamin A
can harm the baby.
The problem does not exist if you get vitamin A from
vegetables rich in beta-carotene. This pigment that gives heat to carrots,
apricots or pumpkins is transformed by the liver into vitamin A as the body
needs it.
Vegetable patés such as chickpea hummus or lentil hummus are
nutritious and safe.
5. LARGE BLUE FISH
Bluefin tuna, swordfish (emperor), dogfish, pike and king
mackerel are species of fatty fish that may contain a dangerous dose of
mercury, a heavy metal toxic to neurons. It may also contain carcinogenic
dioxins and polychlorinated biphenyls, which are endocrine disruptors.
The Spanish health authorities and many other countries in
the world recommend pregnant women to consume other species of fish: small
species such as sardines and white fish.
Blue fish are rich in healthy omega-3 fatty acids, but
pregnant women can get the amount they need from plant sources such as oil and
crushed flax seeds, nuts and chia seeds.
6. RAW MARSH
The other and other species of shellfish that are eaten raw
can be poisoned by harmful bacteria and viruses.
If you want to enjoy the taste of the sea, try the seaweed
(a very small amount is enough).
7. CAFFEINE
Caffeine is rapidly absorbed and reaches the placenta and
the fetus, which does not have the enzymes necessary to metabolize it. An
excess increases the risk that the baby is born with low weight, which
increases the chances of suffering health problems in the future, including
diabetes and heart disease. Too much caffeine can also cause a miscarriage.
In addition to coffee, caffeine is naturally found in other
foods, such as tea (including green tea) and chocolate, and is added to some
soft drinks and energy drinks.
Keep in mind that some over-the-counter medications used to
treat cold and flu symptoms may contain high doses of caffeine.
If you are used to drinking coffee you can substitute it
with chamomile or mint infusions. The taste is very different, but the ritual
and the heat can comfort you as much or more than a coffee.
8. GERMINATES
There is a possibility that salmonella will develop in the
soya, alfalfa and other sprouts. Washing is not enough to guarantee its
elimination, so pregnant women should not consume them raw.
In general, during pregnancy you should take special care
when washing fruits and vegetables.
9. ALCOHOL
Of course, pregnant women should not consume even drop of
alcohol, which increases the risk of miscarriage and stillbirth. A very small
dose can already adversely affect brain development and the health of the baby.
Alcohol can cause fetal alcohol syndrome, which leads to
facial deformities, heart defects and mental retardation.
10. PROCESSED FOODS
The prepared dishes found in supermarkets can be very
comfortable, but often provide few micronutrients and too many calories, salt,
fat and sugars.
Since pregnant women have increased micronutrient needs, it
is especially important that they avoid highly caloric processed foods and that
they prefer natural whole foods that are rich in micronutrients, such as
vegetables, nuts, seeds, pulses and fruits.
The sugars that are added to prepared dishes, industrial
bakery or soft drinks multiply the risk of obesity and gestational diabetes,
which can lead to complications in childbirth and increases the risk that the
child is overweight.
General recommendations for a safe diet during pregnancy
In addition to avoiding these foods that are considered
prohibited and not recommended during pregnancy, we must always take certain
precautions to carry a safe diet in pregnancy. For this, we share some tips:
- Clean utensils properly after using them.
- Wash fruits, vegetables and vegetables well to remove traces of dirt and pesticides, as well as possible bacteria or parasites that cause diseases.
- Cooking food at a temperature of over 75ºC to kill all kinds of microorganisms that transmit diseases.
- Never serve half-cooked, "juicy" or raw meats.
- Avoid contact of raw foods with cooked foods.
- Consume food after cooking. Do not leave them at room temperature for more than two hours.
- Keep perishable foods in the refrigerator.
- Thaw meat completely before cooking.
- If we consume overheated food, make sure that it has reached high temperatures (more than 75ºC).
- Do not consume food after its expiration date.
With these tips and avoiding foods that are prohibited
during pregnancy, you can prevent the onset of food diseases that harm you and
your baby.
