Foods to Limit/Omit During Pregnancy

     Although the caloric needs for expecting mothers increase during pregnancy, that does not mean that everything must, or can be eaten in larger amounts. In fact, some foods must be limited or even excluded to prevent harming the fetus.
     According to the March of Dimes, the main foods of concern during pregnancy include raw meat, certain dairy products, fish, and drinks containing caffeine. First, we'll discuss the foods that should be completely eliminated from the diet during pregnancy. This includes raw meat, fish, and eggs, which can "contain harmful germs that can give you food poisoning, like salmonella infection" (March of Dimes). However, once these foods have been cooked thoroughly, the germs which cause illness will be killed, and they become safe. In addition to raw animal products, unpasteurized dairy products such as milk and cheeses should also be avoided. Pasteurization is a process where foods are heated to kill germs, so if a product does not specify this process, then these dairy products can give you food poisoning, such as listeriosis (March of Dimes). Raw sprouts, herbal products, and nonfood items (such as clay), should also be avoided, as these can harm the baby and yourself. Herbal products remain especially important since there's not enough information yet available concerning their safety.

 Picture from Nutrition: An Applied Approach, p. 481 (Salmonella)

 

     The foods that may be included in the diet, but should be limited, include fish that have small amounts of mercury, and foods/drinks which contain caffeine (as discussed in more detail in another post). Fish that have small amounts of mercury can harm your baby since this chemical can be passed directly to the developing fetus during pregnancy. Mercury is accumulated in fish through water, or consumption of smaller fish, which makes larger fish (such as swordfish) among the highest in mercury content. Mercury has been shown to cause brain damage and affect your baby's hearing and vision. During pregnancy, it is safe to eat between eight and twelve ounces a week of fish with a lower mercury content, such as shrimp and canned light tuna.

 Photo from Nutrition: An Applied Approach, p. 497

     Overall, I feel this article was pretty descriptive in listing foods of concern during pregnancy and describing their harmful effects. However, I was surprised not to see other dangerous organic pollutants listed which may have adverse health implications for newborns, such as dioxin or certain pesticides and growth hormones. Although these were not discussed, they should still be considered as harmful to your individual health, and therefore limited in case they may harm the baby, as well.
The implications of this study are crucial for expecting mothers, since these foods remain accessible within many markets and grocery stores. Therefore, it is important for individuals to possess the knowledge of their safety and avoid purchasing them during this period of time, or purchase them less frequent. If you wish to learn more, you can research teratogens, which refers to any "substance that can cause a birth defect" (Thompson & Manore, 2014, p. 514).
If you have been pregnant, have there been any foods you've avoided? Or if you know someone who was or is pregnant, do you know if they refrained from any foods? Share your experiences below!

References

Thompson, Janice, and Melinda Manore. Nutrition: An Applied Approach. 4th ed. San Francisco, CA: Peason Education, 2014. Print.

 March of Dimes. "Foods to Avoid or Limit During Pregnancy." Eating and Nutrition. March of Dimes Foundation, June 2014. Web. 27 Nov. 2014. <http://www.marchofdimes.org/pregnancy/foods-to-avoid-or-limit-during-pregnancy.aspx>.

Important Nutrients During Pregnancy

     When you become pregnant, you also become the target of many companies seeking to sell their vitamin supplements. Prenatal supplements undoubtedly remain a very profitable market, but are they really that important? Should pregnant mothers be consuming them? Do you consume them? Feel free to comment below about your experiences with them, positive or negative, then read on to find out why we need these certain vitamins, and if we may benefit from supplementation.
     According to the March of Dimes, the main nutrients of concern for pregnancy is folic acid, iron, calcium, and docosahexaenoic acid (DHA). Folic acid is included in most prenatal vitamins, and prevents birth defects of the brain and spinal cord. It may also protect women against stroke and cancer. Iron, also found in prenatal vitamins, helps the muscles in the mother and baby develop during pregnancy, prevents anemia, and can lower the risk of preterm birth and low birth weight at the time of delivery. Calcium, another vitamin commonly found in prenatal vitamins, maintains strong bones and teeth, and ensures a healthy nervous, muscular, and skeletal system. When a mother does not consume enough calcium during pregnancy to support her baby, the body will take some from her bones in order to maintain the fetus' health, which can have devastating effects on the mother's bone health and osteoporosis risk. Last but not least, DHA, which is an omega-3 fatty acid, helps to support the development and function of the baby's brain and eyes. Although it may be hard to find prenatal vitamins containing DHA, some contain DHA is a separate bottle on the side.
     Unfortunately, the March of Dimes failed to consider bioavailability of these vitamins when writing this article. Bioavailability is the "degree to which our body can absorb and utilize any given nutrient" (Thompson & Manore, 2014, p. GL-1). This is important to consider because although pregnant women need calcium, their bioavailability of this vitamin becomes more efficient, and therefore her recommended consumption does not increase. However, folic acid does become critical during the baby's development, and should be consumed even before the mother is expecting. Another thing this article failed to mention was possible interactions between these vitamins, especially calcium and iron. Calcium has been shown to inhibit iron absorption, and should therefore be consumed separately. Furthermore, animal sources of iron (commonly referred to as heme iron), is absorbed easier by our bodies, especially when consumed with vitamin C.

Photo from Nutrition: An Applied Approach, Page 521

      In conclusion, this article mentions the importance of certain vitamins during pregnancy, but also omits important information, such as bioavailability as discussed earlier. While women should certainly pay attention to these critical vitamins during pregnancy, and ensure adequate intakes as a result of their implications on health, they should also approach this cautiously and with an understanding of how our bodies absorb these nutrients. For the most part, these nutrients can be consumed through a highly nutritious diet, but supplementation may be necessary for certain situations, such as if the mother is a vegan. Before supplementation, however, it is important to consult with a physician to reduce the risk of interactions with current medications that may be taken. Women using supplements should also be sure that certain vitamins are not contained in excessive amounts that exceed the RDA, especially vitamin A, which can cause toxicity and lead to birth defects if ingested in large amounts.

Photo of Spina bifida from Nutrition: An Applied Approach, Page 522 (result of folic acid deficiency)

References

Thompson, Janice, and Melinda Manore. Nutrition: An Applied Approach. 4th ed. San Francisco, CA: Peason Education, 2014. Print.

 March of Dimes. "Vitamins and Minerals During Pregnancy." Eating and Nutrition. March of Dimes Foundation, June 2014. Web. 27 Mar. 2014. <http://www.marchofdimes.org/pregnancy/vitamins-and-minerals-during-pregnancy.aspx>.

The Role of Caffeine

     As many people know during pregnancy, a growing fetus is very susceptible to external factors the mother may be exposed to. These factors result in fetal adaptation, which is "[t]he process by which fetal metabolism, hormone production, and other physiologic processes shift in response to factors, such as inadequate energy intake, in the maternal environment" (Thompson & Manore, 2014, p. 549). Although not every substance's role during development is not yet fully understood, there have been numerous connections found. One of these connections is the role of caffeine during pregnancy.
     Caffeine is a popular drug often consumed through coffee beverages within the United States, and is a stimulant that helps the user maintain energy and stay awake (March of Dimes). Not only coffee contains caffeine, however, other sources include medications, chocolate, soft drinks, and tea.              According to the March of Dimes, an organization that provides information on the potential risks of maternal dietary imbalances and exposure to environmental pollutants, women who are pregnant should avoid consuming more than 200 milligrams of caffeine daily. However, some people may be more sensitive to caffeine than others, and those individuals should further reduce their intake of this substance.
     During pregnancy, caffeine passes through the placenta and can directly influence your baby (March of Dimes). It may decrease blood flow to the placenta, and too much caffeine can even result in a miscarriage. Since food, beverages, and even medications can vary in their caffeine content, it is important to become informed about various sources and their levels of caffeine.

Photo from March of Dimes

     Although the March of Dimes article was very specific and informative, there were some flaws I noticed. One of them was that the stipulation of caffeine consumption may lead to miscarriages, a connection that is still controversial. Also, there have been some mothers who consume caffeine throughout their pregnancy without experiencing any of these adverse side effects in themselves or their newborn. Therefore, while there seems to be some connections established through studies, there may be extraneous variable affecting their outcomes.

     Despite some controversy, it is best for expecting mothers to limit their caffeine consumption as a precaution against some of these undesirable effects, especially if previously accustomed to consuming large amounts of this substance. As a result of these findings, pregnant individuals should pay close attention to their food choices, beverage consumption, and even their medications. If a woman who is or who may become pregnant knows that she has a sensitivity to caffeine, she should especially be careful to monitor her choices, and consult with an experienced doctor if she is currently using prescription medications containing caffeine.

     So what do you guys think, is caffeine as harmful as doctors make it out to be? Have you had any experiences with ingesting caffeine during pregnancy? Does anyone you know consume, or abstain from it? Do you know if your mother watched her caffeine intake during her pregnancy with you?

Photo from http://www.hashslush.com/the-right-dose-of-caffeine-for-your-inspiration/

References

Thompson, Janice, and Melinda Manore. Nutrition: An Applied Approach. 4th ed. San Francisco, CA: Peason Education, 2014. Print.

 March of Dimes. "Caffeine in Pregnancy." Eating and Nutrition. March of Dimes Foundation, June 2014. Web. 27 Nov. 2014. <http://www.marchofdimes.org/pregnancy/caffeine-in-pregnancy.aspx>.