FOODS TO AVOID IN THE FIRST TRIMESTER

Certain foods pose risks due to potential contamination with harmful bacteria or high levels of toxins. 

Foods to Avoid During the First Trimester

1. High-Mercury Fish: Fish such as shark, swordfish, king mackerel, and bigeye tuna contain elevated mercury levels, which can harm the developing nervous system of the fetus.

2. Raw or Undercooked Seafood: Consuming raw fish and shellfish, including sushi, sashimi, and raw oysters, increases the risk of bacterial and parasitic infections.

3. Undercooked or Raw Meat and Poultry: These can harbor harmful bacteria like Salmonella and Toxoplasma, leading to severe infections.

4. Unpasteurized Dairy Products: Products like certain soft cheeses (e.g., queso fresco) made from unpasteurized milk can be contaminated with Listeria, a bacterium that poses significant risks during pregnancy.

5. Deli Meats: Cold cuts and processed meats may contain Listeria. If consumed, they should be heated until steaming to ensure safety.

6. Raw Eggs: Foods containing raw or partially cooked eggs, like certain dressings or homemade desserts, can be contaminated with Salmonella.

7. Unwashed Fruits and Vegetables: These can be contaminated with Toxoplasma or other pathogens. Thorough washing is essential before consumption.

8. Caffeine: While moderate caffeine intake (up to 200 mg per day) is generally considered safe, excessive consumption has been linked to risks such as miscarriage and low birth weight.

But what does Emily Oster say? 

In her book "Expecting Better," economist Emily Oster examines common pregnancy guidelines and offers evidence-based perspectives:

• Foods to Avoid: Oster emphasizes caution with foods that have a higher risk of contamination leading to Listeria or Toxoplasmosis infections. She specifically advises avoiding:

• Raw or Rare Meat and Poultry: To reduce the risk of Toxoplasmosis.

• Unwashed Vegetables and Fruits: Also to prevent Toxoplasmosis.

• Unpasteurized Soft Cheeses: Such as queso fresco, due to potential Listeria contamination.

• Deli Turkey: As it can be a source of Listeria.

• Oster suggests that other commonly restricted foods may not pose significant risks when standard food safety practices are followed.

• Caffeine Consumption: Oster discusses the evidence surrounding caffeine intake and notes that moderate consumption does not appear to significantly increase miscarriage risk.

It's important to note that individual circumstances can vary, and it's advisable to consult with a healthcare provider for personalized dietary guidance during pregnancy.

Sources: Healthline, Mayo Clinic, Parents.com, Oster, Emily. Expecting Better: Why the Conventional Pregnancy Wisdom Is Wrong—and What You Really Need to Know. Penguin Books, 2014.

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