Many women must change their eating habits to some degree when they become pregnant. In general, women know that once they are pregnant, alcohol is off the table and caffeine should be limited. However, many other common foods have the potential to harm a mother-to-be and her developing baby.
Time Frame for Development
The first trimester lasts approximately three months. During this time, most women do not appear physically pregnant. However, there are already many changes taking place in their bodies. During this time, the baby gets his own blood supply, forms the structure that will become his brain and spinal cord and starts to look more and more human. The mother's healthy eating fuels all of these changes in his body; however, certain foods can leave him vulnerable to pregnancy-related problems.
Caffeine and Miscarriage
While caffeine needn't be avoided altogether when pregnant, it should be limited. According to the American Congress of Obstetricians and Gynecologists, pregnant women should consume less than 200 mg of caffeine daily. This is the equivalent of 12 to 16 oz. of coffee, or a "small" at many establishments. Don't be fooled by decaffeinated blends; they still contain small amounts of caffeine. Other potential caffeine culprits include tea, some sodas and chocolate. While the link to miscarriage is still uncertain, caffeine can cause other problems in pregnancy, including dehydration and dizziness. MayoClinic.com also warns against excessive caffeine intake during pregnancy, linking its use to low birth weight and accelerated fetal heartbeat.
Listeriosis
Listeriosis is a food-borne illness caused by eating contaminated food. While not exclusive to pregnant women, they tend to be more vulnerable to the infection. Listeria may be found in deli meats, refrigerated pates and undercooked seafood. It may also be present in contaminated vegetables and unpasteurized foods, such as soft cheeses and raw juices. To reduce the risk of contracting listeriosis, pregnant women should choose hard cheeses over soft, forgo sushi and stick to pasteurized milk and juice only. In addition, they should cook deli meats such as hot dogs or cold cuts until they are steaming.
Considerations for Fish Intake
Fish is both good and bad for pregnant women -- good, because it contains healthy oils and is an optimal source of lean protein; bad, because it contains mercury, which can be harmful to the developing baby. Not all fish contain the same amounts of mercury, however. Certain fish should be avoided altogether, including swordfish, tilefish, king mackerel and shark. Other fish are generally OK, though quantities should be monitored. ACOG recommends limiting intake of albacore and local fish to 6 oz. a week, and consuming no other seafood during that week. Even safe seafood, however, should be limited to 12 oz. a week.
Benefits of Early Dietary Changes
Many women may not know they are pregnant until they are well into their first trimester, leaving them vulnerable to a diet that can cause pregnancy complications. Because of this, ACOG recommends women who are hoping to get pregnant take steps to change their diets before they conceive.
