Pregnancy nutrition: Foods to avoid

Eating healthy foods is only part of pregnancy nutrition. It's equally important to avoid harmful foods.

You want what's best for your baby. That's why you add sliced fruit to your fortified breakfast cereal, sneak extra veggies into your favorite recipes and eat yogurt for dessert. But when it comes to pregnancy nutrition, did you know that what you don't eat and drink may be just as important as what you do?

Start with the basics. Knowing what to avoid can help you make the healthiest choices for you and your baby.

Seafood

Seafood can be a great source of protein and iron, and the omega-3 fatty acids in many fish can help promote your baby's brain development. In fact, a British study suggests that skimping on seafood during pregnancy may contribute to poor verbal skills, behavioral problems and other developmental issues during childhood. However, some fish and shellfish contain potentially dangerous levels of mercury. Too much mercury may damage your baby's developing nervous system.

The bigger and older the fish, the more mercury it may contain. The Food and Drug Administration (FDA) encourages pregnant women to avoid:

• Swordfish
• Shark
• King mackerel
• Tilefish

So what's safe? Some types of seafood contain little mercury. Although concerns have been raised about the level of mercury in any type of canned tuna, the FDA says you can safely eat up to 12 ounces a week (two average meals) of:

• Shrimp
• Canned light tuna (limit albacore tuna and tuna steak to no more than 6 ounces a week)
• Salmon
• Pollock
• Catfish

To avoid ingesting harmful bacteria or viruses, avoid raw fish and shellfish — especially oysters and clams — and anything caught in polluted water. Refrigerated smoked seafood is also off-limits, unless it's an ingredient in a casserole or other cooked dish.

Most fish should be cooked to an internal temperature of 145 F. The fish is done when it separates into flakes and appears opaque throughout. Cook shrimp, lobster and scallops until they're milky white. Cook clams, mussels and oysters until their shells open. Discard any that don't open.

Meat and poultry

During pregnancy, changes in your metabolism and circulation may increase the risk of bacterial food poisoning. Your reaction may be more severe than if you weren't pregnant. Rarely, your baby may get sick, too.

To prevent food-borne illness, fully cook all meats and poultry before eating. Look for the juices to run clear, but use a meat thermometer to make sure. Skip medium or rare burgers and sausages. Be careful with hot dogs and deli meats, too. These are sources of a rare but potentially serious food-borne illness known as listeriosis. Cook hot dogs and heat deli meats until they're steaming hot — or avoid them completely.

Dairy products

Dairy products such as skim milk, mozzarella cheese and cottage cheese can be a healthy part of your diet. But anything containing unpasteurized milk is a no-no. These products may lead to food-borne illness.

Unless these soft cheeses are clearly labeled as being made with pasteurized milk, don't eat:

• Brie
• Feta
• Camembert
• Blue cheese
• Mexican-style cheeses, such as queso blanco, queso fresco, queso de hoja, queso de crema and queso asadero

Caffeine

Caffeine can cross the placenta and affect your baby's heart rate and breathing. Some studies suggest that drinking too much caffeine may be associated with a small decrease in birth weight or an increased risk of miscarriage and stillbirth. Other studies haven't reported the same risks.

Because of the unknowns, your health care provider may recommend avoiding caffeine during the first trimester and limiting the amount of caffeine you drink to less than 300 milligrams a day during the second and third trimesters.

Herbal tea

Although herbal tea may be soothing, avoid it unless your health care provider says it's OK — even the types of herbal tea marketed specifically to pregnant women. There's little data on the effects of specific herbs on developing babies. And large amounts of some herbal teas, such as red raspberry leaf, may cause contractions.

Alcohol

One drink isn't likely to hurt your baby, but no level of alcohol has been proved safe during pregnancy. The safest bet is to avoid alcohol entirely.

Consider the risks. Mothers who drink alcohol have a higher risk of miscarriage and stillbirth. Excessive alcohol consumption may result in fetal alcohol syndrome, which can cause facial deformities, heart problems, low birth weight and mental retardation. Even moderate drinking can impact your baby's brain development.

If you're concerned because you drank alcohol before you knew you were pregnant or you think you need help to stop drinking, talk with your health care provider.

20 ways to revive your healthy-eating plan

Make healthy eating interesting and enjoyable. These quick tips are certain to invigorate your healthy-eating efforts.

Whether you're just starting or have been following a healthy diet for years, sticking to the plan can be challenging. But healthy eating doesn't need to be boring or tiresome. Flavorful food combinations, new cooking ideas and an inventive spirit can enliven your meals and snacks.

Here are 20 ideas to keep you on course.

1. Experiment with new foods and combinations. Try mango or peach slices on whole-wheat toast with a little peanut butter and honey. Toss some mandarin orange and peach slices into a salad.
2. Add chickpeas, black beans or garbanzos to your lunch or dinner salad. If you typically buy a salad at work and no beans are available, bring beans from home in a small container.
3. Try something new for breakfast. Munch on leftover vegetable pizza or make a smoothie blended from exotic fruits, low-fat yogurt and a spoonful of wheat germ.
4. Stir-fry extra-firm or firm tofu rather than meat in oriental dishes. Freezing and then thawing tofu before use gives it a firmer, chewier texture.
5. Make a nutritious snack rather than a full meal when time is tight. For example, spread a brown rice cake with ricotta cheese and fresh strawberries or low-sugar, spreadable fruit. Or try corn muffins with apple and cheese slices, or fat-free refried beans mixed with salsa, a small amount of low-fat sour cream and baked tortilla chips.
6. Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Also, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
7. Grill fresh vegetables for a quick and healthy side dish. Cut vegetables into 1/2-inch slices or large chunks and baste with a light salad dressing or brush them with canola or olive oil. Grill until tender, turning only once.
8. Take advantage of ready-to-use foods. Fresh bagged salads, frozen vegetables, low-fat deli meats, whole-wheat pasta, whole-grain breads, and fresh and canned unsweetened fruits take only minutes to prepare.
9. Vary your salad greens and enjoy the multitude of flavors and textures. Choices include arugula, chicory, collard greens, dandelion greens, kale, mustard greens, spinach or watercress. Purchase a different variety each week.
10. For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk.
11. Choose a dish that serves as a full meal for quick and simple cooking. Healthy examples include beef, barley and vegetable stew; chicken, vegetable and rice casserole; turkey and bean casserole (made with turkey breast, white beans and tomatoes); or vegetarian chili with diced vegetables.
12. Take advantage of healthy side dishes offered at fast-food restaurants. Instead of french fries, choose a side salad with low-fat dressing or a baked potato. Or add a fruit bowl or a fruit and yogurt option to your meal.
13. Stock your shelves with good-for-you snacks. Low-fat pudding cups, dry roasted soy nuts, low-fat popcorn and whole-grain crispbread crackers are good choices.
14. Decrease the meat portion on your plate and increase the serving size of vegetables. Use three times as many vegetables on pizzas or in casseroles, soups and stews.
15. Plan meals so that you can use the extra food in other dishes. For example, bake chicken breasts for a meal and use what's left in sandwiches, soup or a stir-fry.
16. Use salsa for more than just chips. Whether it's mild, fruity, scorching, smooth or chunky, salsa is a great companion for potatoes, vegetables, fish, chicken or meats.
17. Marinate meat, chicken, fish before cooking to tenderize and add flavor to foods. Try mixtures of herbs or spices with wine, olive oil, soy sauce, cider vinegar or lemon juice.
18. Expand your grain repertoire with whole-grain complements, such as kasha, brown rice, wild rice, barley or whole-wheat tortillas.
19. Use herbs and spices to add color, savory taste and sensational aroma. Add cilantro to rice or bean dishes. Sprinkle rosemary on roasted potatoes or grilled meats. Add freshly chopped chives to omelets or pasta salads.
20. Explore world cuisines. Discover and enjoy foods from around the world: Mexican, Latin American, Indian, Greek, French and Asian cuisines, just to name a few. Some of the world's most intriguing ingredients — quinoa, edamame, bok choy, bulgur — are as healthy as they are delicious.