What the F should I eat while pregnant or trying to conceive?

Are you pregnant or trying to conceive and absolutely paranoid about what you should or shouldn’t eat? It’s no secret that there are certain foods that can pose risks in pregnancy and negatively impact fertility when trying to conceive, but what are they? Most of us are familiar with the general guidelines, avoid alcohol, reduce caffeine (basically suck all the joy out of life), but if you’re anything like me, you want more specific details on what to avoid and why. As a nurse, I’ve been guilty of skimming through the general do’s and don’t when I’m congratulating someone on a positive pregnancy test, usually assuming that their OB or midwife will get into the specifics. Sometimes they don’t and you’re left perusing the internet to figure it out yourself. If you’re interested in more specific details, read on. If you’re happy to abide by the general guidelines and take things with a pinch of salt, then I applaud your level of chill.

In my mind, a fertility diet is similar to a pregnancy diet. If you’re trying to conceive you want to be as healthy as you can be, reducing inflammation and toxins to create healthy eggos and an inviting uterine environment. Of course you have to live life and learn to enjoy moments outside of the world of fertility. I completely believe in balance and personally see no harm in the odd glass of wine or daily coffee when trying to conceive, but I’m also mindful of the fact that you could be pregnant at any time when trying to conceive and therefor recommend somewhat following the guidelines (even if just in the two week wait).

If you have been living life on the edge. Eating what you want, Drinking in moderation, forgetting the prenatals and you suddenly discover you’re pregnant, what do you do? Forget it and forgive yourself. It’s in the past and extremely unlikely to have any negative impact. Instead focus on what you can eat and what to avoid going forward in your pregnancy journey.

When it comes to trying to conceive, the Mediterranean diet has been shown in multiple studies to improve fertility outcomes. for both men and women. What’s included in a Mediterranean diet you may ask?

• Extra virgin olive oil

• Olives

• Whole grains

• Fresh fruit and vegetables

• nuts

• Beans

• Oily fish

• chicken in moderation

Visit this link for further reading on the benefits of Mediterranean diet and IVF

Great, we’ve cleared up what we should eat to conceive but what should we avoid once we’re pregnant?

As mentioned earlier, it’s fairly common knowledge that alcohol in pregnancy can have negative effects such as preterm labor, neurodevelopmental effects, and fetal alcohol syndrome. Similarly, it’s pretty clear that excess caffeine consumption can decrease fertility, result in low birth weight, and has even been linked to higher risk of miscarriage, but what about the foods we’re told to avoid? Soft cheese, shellfish, undercooked meat. What’s the reasoning behind these restrictions?

Perhaps the most important and obvious risk, is the potential for contamination with certain food borne illnesses. Most of us have been exposed to at least one of these at some stage in our lives and know the violent symptoms of vomiting and diarrhea that come with eating undercooked chicken, but what effects do contracting one of these illnesses have on the developing fetus? Let’s break it down into different bacteria and associated foods to learn more.

Listeria

Listeria is a type of bacteria that can be found in various foods such as unpasteurized dairy products (also includes unpasteurized juice), deli meats ( turkey, prosciutto), and some kinds of soft cheeses (brie, blue cheese). Infection with Listeria during pregnancy can lead to serious complications including miscarriage, premature birth, or stillbirth.

Salmonella

Salmonella is commonly associated with raw or undercooked eggs, poultry, and meat, as well as unpasteurized milk and juice. In pregnancy, a salmonella infection can result in fever, vomiting, and diarrhea, posing a risk to both the mother and the baby due to severe dehydration. Most of us love a medium rare steak, but maybe medium steaks aren’t that bad after all?

E. coli

E. coli bacteria are often linked to undercooked ground beef, unpasteurized juices, and raw fruits and vegetables. In pregnant women, E. coli infection can lead to severe complications such as hemolytic uremic syndrome, which can be detrimental to both maternal and fetal health. Hopefully most of us do this anyway, but ensure you are washing your fruits and veggies to minimize the risk.

Toxoplasma gondii

Toxoplasma gondii is a parasite that can be found in undercooked or raw meats, unwashed fruits and vegetables, and contaminated water. If a pregnant woman becomes infected, it can result in severe consequences for the unborn child, potentially causing birth defects or miscarriage.

In summary, here’s a list of foods to Avoid During Pregnancy and While Trying to Conceive

1. Raw or Undercooked Meats: These may contain harmful bacteria such as E. coli, salmonella, and toxoplasma, which can lead to foodborne illnesses and pose serious risks to both the mother and the baby.
2. Raw Eggs: Raw or undercooked eggs may carry salmonella bacteria. It's important to avoid foods like homemade Caesar dressing, hollandaise sauce, and keeping your fingers out of the uncooked cookie dough.
3. Fish High in Mercury: Consuming fish in pregnancy can be extremely beneficial for it’s levels of omega 3 fatty acids which aid in baby brain development, but certain types of fish, such as tuna, and swordfish, contain high levels of mercury, which can be harmful to the baby's developing nervous system. It’s recommended to avoid these fish and opt for low-mercury options like shrimp, and salmon. In general, big fish have higher levels of mercury than smaller fish. Anyone else got a weird fetish for sardines on toast? (I’m not weird, you’re weird)
4. Unpasteurized Dairy Products: Unpasteurized milk and cheeses made from unpasteurized milk may contain Listeria bacteria, which can lead to miscarriage, premature delivery, or severe illness in newborns. It's best to choose pasteurized dairy products during pregnancy. And not just dairy products, be mindful of the juices too.
5. Deli Meats and Unpasteurized Processed Meats: These products may be contaminated with Listeria, which can increase the risk of miscarriage. If you choose to consume deli meats, it’s recommended to reheat them until they are steaming hot. One of the more common culprits being turkey deli meat.
6. Raw Sprouts: Raw sprouts, including alfalfa, clover, and radish sprouts, may carry harmful bacteria and should be avoided during pregnancy due to the risk of foodborne illness.
7. Excessive Caffeine: While moderate caffeine consumption is generally safe, excessive intake has been associated with an increased risk of miscarriage and low birth weight. It's advisable to limit caffeine intake during pregnancy. It’s generally considered safe to consume 200mg or less in pregnancy. Be mindful of the different ways of consuming caffeine. It’s not just coffee, it’s in your soda, black tea, and even green tea. Get to know your sources, different coffee brands will have a higher caffeine rate than others.
8. Unwashed Produce: Fruits and vegetables should be thoroughly washed to remove any harmful bacteria or pesticides that could pose a risk during pregnancy.

In addition to avoiding these foods, it's important to maintain a balanced and nutritious diet that provides essential nutrients for the health of the mother and the developing baby.

Good Foods to Eat During Pregnancy

1. Leafy Greens: Spinach, kale, and other leafy greens are rich in folate, a crucial nutrient for preventing neural tube defects and supporting the baby's growth.
2. Lean Protein: Foods like lean meat, poultry, fish, eggs, and legumes provide essential protein that is necessary for the baby's development and the mother's increased blood volume.
3. Dairy Products: Dairy is an excellent source of calcium and protein. Opt for yogurt, milk, and cheese to support the baby's bone development and meet the mother's increased calcium needs.
4. Whole Grains: Whole grains like quinoa, brown rice, and oats are packed with fiber, B vitamins, and magnesium. These nutrients are important for the mother's digestive health and can help prevent constipation—an all-too-common pregnancy woe.
5. Colorful Fruits and Vegetables: Fruits and vegetables of various colors provide a wide array of vitamins, minerals, and antioxidants that support the immune system and overall health. Additionally, they can help alleviate common pregnancy discomforts like swelling and constipation. Carrots and peppers are some of my favorite colorful veggies.
6. Healthy Fats: Omega-3 fatty acids found in fatty fish (like salmon), chia seeds, and walnuts are crucial for the baby's brain and eye development. Healthy fats also support the mother's brain health and can help reduce the risk of preterm birth. You can also take an omega 3 fatty acid supplement to aid in intake.
7. Iron-Rich Foods: Pregnancy increases the body's need for iron. Incorporate lean red meat, poultry, fish, and iron-fortified cereals to prevent iron-deficiency anemia and support the baby's growth. Just make sure that meat is well cooked.
8. Hydration: Staying well-hydrated is crucial during pregnancy. Water, herbal teas, and 100% fruit juices can help maintain the mother's fluid balance and support the baby's amniotic fluid needs.

Eating a varied and balanced diet during pregnancy can help ensure both the mother and baby receive the nutrients necessary for a healthy pregnancy and beyond. Giving up your favorite foods is hard, listening to people preach about what you should put in your body is even harder. Do your own research and settle with what feels right for you. I like the book Expecting better for more detailed statistics and studies (take it with a pinch of salt). If in doubt, ask your healthcare provider for advice.