What Not to Eat When Pregnant

A mother's excess alcohol intake during pregnancy can cause physical, mental or behavioral problems that can affect the child throughout his or her life. Studies have shown that consuming alcohol during pregnancy can harm the developing child's brain and maybe even their DNA.

The most serious problems manifest in what is known as Foetal Alcohol Syndrome, or FAS. Children with FAS may experience the following problems:

• Small birth weight
• Difficulties eating and sleeping
• Problems with sight and hearing
• Have trouble following directions and learning how to do simple things
• Have trouble paying attention and learning in school
• Have trouble getting along with others and controlling their behaviour
• Need medical care throughout their lives

It is best to avoid alcohol throughout your pregnancy. Remember, if you're drinking alcohol, so is your baby. If you're planning to get pregnant, stop drinking alcohol now, as you may not know that you are pregnant straight away.

Alcohol in cooking: You can add some wine to your casserole or risotto, just make sure that the food is extremely well cooked. Cooking for an hour or more burns off the actual alcohol content but leaves the flavor intact.

Listeria is a bacteria found in some foods. Over the past ten years, the dangers of listeria have become more widely known. While incredibly uncommon, listeria can be very dangerous for pregnant women as the bacteria can be transmitted to the fetus. If the unborn child is infected with listeria, miscarriage, still birth, premature birth or a very ill baby can result.

Unfortunately, the symptoms of listeria can be difficult to recognize. In some cases, symptoms do not show up at all. The symptoms often resemble those of a bad flu or food poisoning, such as vomiting or diarrhea, muscle aches and pains and headaches. It is difficult to test for listeria, although it can be treated with antibiotics once diagnosed.

Preventing listeria is easy if you avoid certain foods and handle food safely throughout your pregnancy. Use good food hygiene practices at home and be particularly vigilant in the foods you choose when eating out.

Here is a guide to some of the foods to avoid:

• Soft cheeses, such as brie, camembert and ricotta (these are safe if cooked and served hot)
• Takeaway cooked chicken, served cold, as used in chicken sandwiches or sushi
• Cold meats, including ham and salami
• Pate
• Pre-prepared salads, such as coleslaw or pasta salad from the deli or a smorgasbord
• Raw seafood, such as oysters and sashimi
• Smoked seafood, such as smoked salmon or smoked oysters (canned smoked oysters are safe)

The listeria bacteria is killed by heat, so hot foods can be consumed. This means that you can eat ham on a pizza, if it is very hot. When you buy or are served hot food, make sure it is really hot. If you reheat leftovers, make sure they are steaming hot throughout.

Don't eat food that is served lukewarm. It's best to avoid places like smorgasbords or salad bars. If this isn't possible, choose only steaming hot foods.

Contact your nurse, doctor or local health authority for more information on listeria.

Unborn children who are exposed to mercury while they are still in the womb may experience subtle side-effects after they have been born - such as delayed development, particularly in walking and talking. The most dangerous time for exposure to mercury is in the third and fourth months of pregnancy.

Pregnant women and women of childbearing age who may become pregnant, however, are advised to limit their consumption of shark, swordfish, king mackerel and tilefish to no more than once a month.

These fish are large fish at the top of the food chain. They tend to live longer and therefore have more time to accumulate mercury in their flesh.

Other types of seafood, including canned tuna, shrimp, pollock, salmon, cod, catfish, clams, flatfish, crabs, and scallops are considered safe. Eating a variety of fish is recommended, rather than sticking to one kind. Contact your federal, state, or local health department or other appropriate food safety authority for specific consumption recommendations about fish caught or sold in your local area.

However - do remember that smoked salmon or smoked oysters, and raw fish such as sashimi or raw oysters are not recommended during pregnancy to avoid listeria.

It's also important to remember that fish is highly nutritious and that it contains helpful nutrients, such as omega 3 fatty acids. So, before considering excluding fish from your diet, note that fish is extremely good for you and your baby.

Omega 3 fatty acids function as building blocks in all cell membranes and also produce prostaglandins - hormone-like substances necessary for energy metabolism, cardiovascular and immune health. Omega 3s help keep hormone levels balanced and keep the skin and other tissues supple and healthy.

Eating a variety of fish during pregnancy may help to prevent high blood pressure and can help to enhance the baby's brain development.