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How to Choose a Prenatal Multivitamin?

by with No Comment Fertility & Women's HealthMotherhoodSupplementation

Thinking about getting pregnant? Since many pregnancies are not planned, all women who could become pregnant should take a daily prenatal multivitamin.

It is recommended to start taking your supplement at least 3 months before you get pregnant.

Your nutrient requirements are much higher during pregnancy, it is important that you start taking a prenatal multivitamin before you become pregnant to fill any nutritional gaps. You may say “I eat very healthy and balanced”, however, it’s impossible to meet all of your requirements with food alone. This doesn’t mean that you have to spend a lot of money on buying branded supplements from the health food store .

In fact, I often recommend generic brands from local pharmacies or supermarkets as long as the supplement is government regulated and it contains what it says it contains. So I will give you some tips and what to look for when buying a prenatal multivitamin.

FOLIC ACID 

Folic acid is super important to help prevent Neural Tube Defects (e.g., spinal bifida – when nerves in the spinal cord are exposed and damaged) in your baby. Choose a prenatal multivitamin that has 0.4-1.0 mg (400-1000 mcg) of folic acid.

Food High in Folic Acid: whole grain breads, leafy green vegetables, legumes (beans and lentils), citrus fruits and juices and most cereals (fortified with folic acid).

IRON

Your iron requirements increase during pregnancy. Your body makes an extra 2kg of blood during pregnancy. In your third trimester of pregnancy, your baby is building iron stores for the first six months of his or her life. Therefore, you need more iron to make the extra blood and to help your baby store enough iron.

When you’re pregnant, it is very difficult to get the amount of iron you need just from diet alone, so choose foods high in iron and take a prenatal multivitamin containing iron (16-20 mg). Your body absorbs iron from meat, poultry, and fish better than iron in other foods. To increase iron absorption, eat a food containing Vitamin C (e.g., strawberries or oranges) and food containing iron at the same time. For example, have vegetables with meat (e.g., chicken stir-fry) or have an orange with a bowl of oatmeal. Coffee and tea can interfere with iron absorption. Limit these drinks and have them between meals rather than at meals.

Best Sources of Iron: beef, pork, chicken, lamb, fish, sardines, shrimp, oysters, mussels.

Good Sources of Iron: legumes (lentils, beans, chickpeas), tofu, whole grain and enriched cereals.

Anemia during pregnancy has been linked to decreased weight gain, preterm birth and babies with a low birth weight. If you become anemic during pregnancy (which is very common), your doctor or dietitian may recommend an additional iron supplement. Iron supplements can make you constipated, so be sure to increase your intake of fibre and fluids.

CALCIUM

Your calcium needs are very high during pregnancy. Calcium helps keep your bones strong. It also helps your muscles and nerves to work properly and helps your blood to clot. During pregnancy, calcium helps your baby build strong bones and teeth.

Most prenatal multivitamins contain about 300 mg of calcium. A prenatal multivitamin will not support all of your calcium needs, so it is important that you’re including calcium rich foods in your diet.

Food High in Calcium: milk, yogurt, calcium-fortified beverages such as soy, rice or orange juice.

Other Food Sources of Calcium: cheese, canned salmon or sardines with bones, tofu made with calcium.

VITAMIN D

Vitamin D is important in pregnancy. It helps keep your bones strong and builds strong bones in your baby (enhance calcium absorption). It also helps your baby build vitamin D stores to use during his or her first few months.

If you have a dark skin, cover most of your skin with clothing or sunscreen, don’t go outside very often or don’t eat very many vitamin D rich foods (see below) you may need to take extra vitamin D supplement.

Food High in Vitamin D: milk, fortified soy beverages, fish such as salmon, trout, herring, Atlantic mackerel, sardines, and Vitamin D fortified orange juice.

Not all milk products are high in vitamin D. In Canada, milk, margarine and some yogurts have vitamin D added to them. In Malaysia, please check you nutrition fact label.

VITAMIN A

Too much Vitamin A can cause birth defects in your baby. If you are taking a prenatal multivitamin (which has vitamin A included), do not take any additional vitamin A supplements. You will get enough Vitamin A from a combination of your food (e.g., carrots, broccoli and squash) and your prenatal multivitamin.

BOTTOM LINE

Healthy eating and taking a prenatal multivitamin helps you prepare a healthy pregnancy. Do not take more than 1 daily dose of a prenatal multivitamin. Supplement do not take the place of food and healthy eating. If you are vegan, on a restricted diet, food allergies or you avoid certain foods, you may be missing important nutrients you and your baby need. Talk to you doctor or dietitian.

So, You’re having a baby? Contact Me, I can help you meet the nutrition needs of both you and your growing baby. 

Easy Salmon Cakes

Easy Salmon Cakes

by with No Comment RecipesToddler Nutrition

I am a big fan of fish. I love to make fish cake for my son as it is easy to grab and eat. This recipe is super easy and tasty, it does not require a lot of ingredients. Salmon is rich in Omega-3 fats. Omega-3 fats are healthy fats with many health benefits for children and adult. Omega-3 fats help with brain, nerve and eye development for infants. Also, it helps lower our risk of heart disease.

It is recommended you eat at least 2 servings of fish per week.

One servings is equal to 75 grams (2.5 oz) of half a cup of cooked fish. Choose fatty fish which are rich in Omega-3 fats more often. I find that most of my clients do not meet the recommendation. I think the biggest barriers to eating fish seem to be the cost and not knowing how to cook it. Well, you won’t need to worry about either of those things with these delicious salmon cakes. This recipe uses frozen salmon fillet (you can also use canned salmon), which is much cheaper than buying fresh salmon.

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Enjoy !!

 

Recipe adapted from The Baby-Led Weaning Cookbook

For more tips and tricks when it comes to feeding your family, head over to my Facebook Page and Instagram Feed ! 

Salmon Cake

Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Dinner, Lunch

Ingredients
  

  • A little milk (or water) for poaching (I use homogenized milk)
  • 8 oz salmon fillets (you can use frozen or canned)
  • 1 cup cooked potatoes (no skin)
  • 2 tbsp non-hydrogenated margarine
  • 1 tsp grated lemon or lime zest
  • pinch of black pepper, to taste
  • 1 egg, beaten
  • 2 slices of whole grain bread for breadcrumbs
  • Canola oil or olive oil for frying

Instructions
 

  • Pour some milk into a shallow pan (with a lid), to a depth of about 1/4 inch, and add the fish.
  • Heat until the milk is just beginning to boil, then turn the heat down, cover and simmer for about 5 minutes, until the fish is opaque and cooked in the centre.
  • Drain the fish throughly, then skin and flake it.
  • Mash the potatoes with non-hydrogenated margarine, lemon zest and black pepper.
  • Stir in the flaked fish with a little of the beaten egg. Shape the mixture into 4-5 fishcakes.
  • Dip each fishcake into the beaten egg so it covered on all sides, then roll it in the breadcrumbs, until it is eventful coated. If time permits, place patties on a large plate, cover with plastic wrap and refrigerate for 1 hour (this helps the patties hold their shape while cooking).
  • Heat 1 tbsp of canola oil on a non-stick frying pan to medium-high heat. Add the fishcakes and cook for about 5 minutes on each side, until golden brown.
  • Serve warm, with some roasted baby potatoes and your favourite raw or cooked veggies.
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Health Benefits of Prebiotics and Probiotics

by with No Comment Digestive HealthSupplementation

Recently, I have seen lots of mommy asking about probiotic supplements? Many health benefits about probiotics have been advertised, but it is often hard to know what is true? Does your child need probiotic supplements? Before you learn about probiotics, have you heard about prebiotics? What are their health benefits? Read on to learn the difference between prebiotics and probiotics and their health benefits.

WHAT IS THE DIFFERENCE BETWEEN PREBIOTICS AND PROBIOTICS? 

Prebiotics are non-digestible carbohydrates that act as “food” for probiotics. Eating prebiotics will help probiotics grow and remain in our digestive system.

Probiotics are healthy/good bacteria that naturally live in the colon of our digestive systems. Probiotics help to keep a balance between the good and bad bacteria that live in your colon. Certain probiotics have been linked to specific health benefits.

TYPE OF PREBIOTICS 

The most common prebiotics include:

  • Fructo-oligosaccharides (FOS) or fructans
  • Galacto-oligosaccharides (GOS)
  • Inulin (a types of FOS)

PREBIOTICS IN NATURAL FOODS 

Inulin

Due to the pleasant taste characteristics and low-calorie status, FOS and inulin have been added to many food products. Inulin has a creamy, catlike texture that makes it a good fat substitute. You will find it in many spreads, salad dressings, dairy products.

FOS, GOS and inulin are found naturally in these foods:

Vegetables

  • Artichoke
  • Asparagus
  • Bananas
  • Garlic
  • Leeks
  • Onion
  • Tomatoes

Grains

  • Barley
  • Rye
  • Whole Grains

Roots

  • Chicory Root (菊苣根)
  • Dandelion Root (蒲公英根)
  • Elecampane Root (土木香根)

Galacto-Oligosaccharides (GOS)

  • Fermented dairy products like yogurt, buttermilk and kefir
  • Breast milk (Hooray!!!) – breastfed babies suffer fewer infections than formula-fed babies

HEALTH BENEFITS OF PREBIOTICS 

Prebiotics act as “food” for probiotics which help to keep a healthy balance of bacteria in the digestive system. Eating prebiotic-containing foods often contain fibre and other nutrients. It also enhances calcium absorption. More research is still needed to find out if prebiotics are linked to other specific health benefits. However, if you do not consume foods that are naturally rich in prebiotics, you can still have a healthy gut by following a healthy and balanced diet

WHERE CAN YOU FIND PROBIOTICS 

Probiotics are healthy bacteria that are either in supplements form or added into certain foods like yogurt, cheese, milk, juice, and cereal. The most common probiotic bacteria added to foods are Lactobacillus and Bifidobacterium species. It is better to read the ingredient list and make sure the product contains the right bacteria. To understand the strains of probiotics, read here.

NAME TO LOOK FOR 

Look at the Nutrition Facts or ingredient lists or products packaging for the names:

HEALTH BENEFITS OF PROBIOTICS 

There are many potential health benefits of adding probiotics to your children’s diet.

It is not yet clear how much probiotics will give you health benefits. However, it is recommended that regular, long-term use is needed to keep healthy bacteria in your digestive system. Please noted that the positive effects of probiotics vary from person to person and strain(s). Individuals who do not consume foods with probiotics can still have a healthy digestive system by eating a healthy diet.

SAFETY CONCERNS 

There are many brands and strains of probiotics that can be found at the pharmacy these day which can leave parents confused. Like many other supplements, over-the-counter prebiotics & probiotics are poorly regulated. That means that there are no rules for how much prebiotics/probiotics there should be in a food or how to label them on food packaging. If you decide to take a supplement, please check to make sure it has NPN, DIN or a DIN-HM number (somewhere on the bottle). Remember, being regulated does not guarantee that probiotics are effective. It only means that the product contains what is stated on the label and that they are safe to take.

It is recommended to choose the probiotic supplement is meant specifically for children – chewable or in a drink form, and it should be refrigerated. Remember to read the instructions regarding how much to give your children and pay attention to the expiry date.

BOTTOM LINE 

Probiotics for your baby or child are a must if they have been on antibiotics. If you have a colicky baby or have troubles with constipation or eczema, I would try probiotic supplement. I would also recommend probiotic supplement for formula-fed babies or those born by C-section (who aren’t exposed to natural vaginal bacteria).

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Foods to support your child immune system

Foods to Support Your Child’s Immune System

by with No Comment Child & Family NutritionInfant NutritionToddler Nutrition

The immune system plays a very important role in your overall health (and the health of your children). It defends against viruses and bacteria. It’s made up of interconnected white blood cells, antibodies, bone marrow, the spleen, thymus and lymphatic system, which work together in harmony to find and destroy pathogens (the things that cause illness).

With Covid-19 in the news, you’ve probably seen many articles and blog posts about “how to boost your child’s immune system”. As a parent, I can imagine that you’re especially curious about this if you have children who are in school, as we want to protect our children from all the viruses or bacteria going around them.

But here’s the thing: the idea of boosting the immune system with supplements or specific foods is misleading and scientifically inaccurate (here). Do you know an overactive immune system is linked with autoimmune diseases such as lupus or multiple sclerosis. “Immune boosting” is a marketing term, not a medical term.

THERE IS NO SINGLE PRODUCT THAT CAN BOOST IMMUNITY

Scientists are still a long way from understanding the complex interplay of parts that allow the immune system to perform at its optimum level, which means there’s no product you can take to “boost” it. Instead, it’s important to focus on supporting your (and your childrens’) immune systems so they function normally. There are many things we can do to support immunity, such as getting enough sleep, being physically active, minimizing stress and eating nutritious foods. As a busy mom, I love finding foods that are not only nutritious and convenient, but also immune supporting.

The easiest way to get these nutrients is by eating a healthy and balanced diet.

Certain nutrients, such as zinc, selenium, iron, protein, vitamins A, C, D and E are critical for the function of immune cells. However, I can’t promise you that you can totally shield your children from getting sick by eating foods with these nutrients.  In fact, you can build up your children’s immune systems with nutrient-dense foods.  Certain foods have the exact nutrients that can help your children’s immune systems be as strong as possible, so when they are exposed to the inevitable germs, they are ready to fight. 

FOODS CONTAIN THESE IMPORTANT NUTRIENTS 

Orange vegetables and fruits 

Carrots, sweet potatoes, pumpkin and cantaloupe are among the best sources of beta-carotene, a precursor of vitamin A. Beta-carotene has several health benefits, including the antioxidant activity that protects cells from free radical damage and help enhance immune function (here). In fact, beta-carotene plays a role in making white blood cells, which are responsible for hunting down and quashing viruses. Pairing these foods with a healthy fat, such as olive oil, avocado, or nuts and seeds, can help the body absorb them better.

Berries 

Berries are full of antioxidants, which help your body fight oxidative stress caused by free radicals.  This helps keep our immune system fighting! There are many different berries you should try to include in your children’s diet:  strawberries, blueberries, raspberries, cranberries, and blackberries, to name a few.  Don’t worry; when berries aren’t in season frozen berries are just as nutritious. You can add them to yogurt and oatmeal, or eat them as a nourishing snack.

Dark leafy greens

Choose kale, spinach, chard, arugula or collards. Dark leafy greens are high in carotenoids (similar to beta carotene), and have similar immune-supporting effects. If your children not a fan of salads? Use leafy greens in smoothies, muffins or stir-fry.

Nuts

I’m often asked which nut to eat and I say, “mix it up!” Each nut has a different nutritional value, so choose a variety for the best immune support. Almonds, peanuts and hazelnuts contain vitamin E, which helps increase T-cell count (T-cells directly kill infected host cells and regulate immune responses) (here). Walnuts are significantly higher in omega-3 fat than any other nut. Enjoy some trail mix, or add nuts to salads, pasta or cereal. Or enjoy them in a granola bar or energy ball. Nuts can be choking hazard for babies and young toddlers, so make sure to serve your little one slivered or sliced almonds, or natural nut butters spread thinly on toast.

Seeds

Serve your children a variety of seeds, such as pumpkin, sunflower, sesame, hemp, and flax seeds, to support their immune systems.  By eating a wide variety of seeds, you’ll be getting vitamin E, zinc, and omega 3 fatty acids, all of which help the immune system fight off invading bacteria and viruses. You can add seeds to smoothies, yogurt and salads, spread pumpkin or sunflower seed butter thinly on toast.

Oatmeal

Oats contain immune-supporting nutrients like selenium and zinc. But they also contain a special type of fibre called beta-glucan, which increases immune defense by enhancing macrophages (cells that detect and destroy bacteria and viruses) (here). Start your day with oatmeal.

Eggs

Protein is needed for proper immune system functioning, and eggs are the gold standard for their high-quality protein. When scientists measure protein quality – known as “biological value,” it’s often evaluated compared to eggs, which are given the perfect score of 100 (here). Eggs are also a source of immune-supporting selenium and vitamins A, D and E. So, scramble up a few eggs for breakfast today.

Fish

Fatty fish such as salmon, tuna, trout or sardines are excellent choices. They contain a winning combination of vitamin D and omega-3 fats, which both support the immune system. Vitamin D deficiency is associated with an increased susceptibility to infection (here), and omega-3 fats are part of the structure of all immune cells (here). Try canned tuna in a sandwich; enjoy some salmon sushi roll; or try a bagel with cream cheese and smoked salmon or trout.

Fermented foods 

Choose kefir, fermented vegetables (sauerkraut or kimchi), kombucha or yogurt made with active cultures. These foods contain probiotics, which mediate and regulate the immune system (here). Researchers are still trying to figure out which specific probiotic strains to use for different health problems, and the pieces of this puzzle remain incomplete. If a specific probiotic is marketed as an immune-booster, don’t believe the hype. Science isn’t there yet.

Tumeric 

You know that perfect buttercup-yellow hue of mustard? That comes from turmeric, a spice that contains curcumin, which has been linked to an enhanced immune response. There’s one problem. Curcumin is unstable and not well absorbed by the body. However, researchers found a solution: when using turmeric, add a dash of black pepper. It helps increase the bioavailability of curcumin by 2000% (here) Try turmeric in stir-fries, curries, stew or make a turmeric latte, known as golden milk.

IN ADDITION TO WHAT YOU DO EAT, IT’S ALSO IMPORTANT TO GET YOUR BODY HYDRATED

Staying well hydrated can provided just the right balance for hormones, enzymes and cells to function properly, especially Malaysia’s weather is extremely “hot” and humid.  Also, it reduces lung and nasal secretions so that your body can efficiently move virus and irritants out of your body instead of getting stuck inside where they can multiply in a nice cozy host (you).

WHAT ABOUT PROBIOTIC SUPPLEMENTS

Giving your child a probiotic supplement isn’t the answer. There’s just not enough research out there on various strains of probiotics and what their functions are in the body.  Probiotic supplements won’t prevent infections from happening, and the risk in taking them is that each and every probiotic strain has a specific use and may actually suppress the immune system, which could cause problems.

BOTTOM LINE

Don’t stress about loading your children up with specific immune-boosting foods or a whole bunch of vitamins and supplements during flu season (or any time of the year), because there’s no such thing, and it turns we don’t want to “boost the immune system” either!

Instead, focus on staying nourished with balanced nutrient-rich meals and snacks, including the foods mentioned above.

Did you know that I offer personalized one-on-one nutrition counselling for children and families? If this is something you’s like to learn more about, check out my service.

Oatmeal Raisin Cookies

Oatmeal Raisin Cookies

by with No Comment Recipes

Since I am still breastfeeding, I have been looking for oatmeal cookie recipe to boost up my milk supply. It’s taken me a few times to perfect this recipe and now I am sharing it with you. I’ve added as little sugar as I could without taking the “cookie” taste away, and I’ve opted for a mixture white and 100% whole wheat flour without making them too healthy.

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This is one of my favourite cookie recipes. If I am looking for a healthy and delicious snack, this will be my first choice. Also, my son fully approves of this recipe and I am sure your kids will love it too! Don’t forget to pair these cookies with a glass of milk and cut up fruit for a healthy yet yummy snack.

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Enjoy !!

 

For more delicious, kid-tested recipes, check out my Facebook Page and Instagram.

 

Oatmeal Raisin Cookies

Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes
Course Snack
Cuisine American
Servings 60 cookies

Ingredients
  

  • 3/4 cup non-hydrogenated margarine
  • 1/2 cup brown sugar
  • 1 egg beaten
  • 2 tsp vanilla extract
  • 3/4 tsp baking soda
  • 2 tbsp water or milk  (I use homogenized milk)
  • 3/4 cup unbleached, all-purpose flour (I use 1/2 cup whole wheat flour and 1/4 cup all purpose flour)
  • 1/2 tsp cinnamon
  • 3 cups rolled oats
  • 1 cup raisins (optional)

Instructions
 

  • Preheat oven to 350F.
  • In a bowl, cream together margarine and brown sugar. Stir in beaten egg and vanilla. Add baking soda dissolved in water or milk. Beat until light and fluffy.
  • Add flour and cinnamon to creamed mixture, blending thoroughly. Stir in rolled oats, and ground flaxseed or raisins (if desired). Combine well.
  • Spray cookie sheet or cover with parchment paper and drop spoonfuls of cookie dough about 2 inches apart on cookie sheets.
  • Bake for 10-12 minutes, or until the edge are golden brown and the centres are still soft. Do not overbake. Remove from oven and let cool on baking sheet for several minutes before transferring to wire rack.
  • Makes about 45-60 cookies.

Notes

To prepare oatmeal cookies with ground flaxseed, replace 1 tbsp (15 mL) of margarine with 1 tbsp water and 3 tbsp of ground flaxseed for the low flaxseed cookie. Or replace 2.5 tbsp (40 mL) of margarine with 2.5 tbsp of water and 7.5 tbsp of ground flaxseed for the high flaxseed cookie.
Keyword oatmeal, oatmealcookies

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Foods to Avoid During Pregnancy

by with No Comment Fertility & Women's HealthMotherhood

A healthy, well-balanced diet is important during pregnancy. Most fresh foods are completely safe for pregnant women, however, some foods should be avoided during pregnancy or if you’re trying to conceive, because most pregnancies are unplanned. I’ve compiled a list of foods to avoid during pregnancy to serve as a quick guide.

WHY WE SHOULD AVOID THESE FOODS DURING PREGNANCY? 

Food may carry germs that can make you sick. Your ability to fight off infections is decreased when you’re pregnant. Food poisoning (Food-Borne Illness) can also affect your unborn baby, such as listeriosis (李斯特菌病), salmonellosis (沙门氏菌病), toxoplasmosis (弓形虫病), campylobacteriosis (弯曲杆菌病). Handling, preparing and storing food properly can reduce the chance of getting sick from food poisoning.

Pregnant women are 10 times more likely than other people to get Listeria infection. Listeria infection can cause miscarriage, stillbirths, and preterm labor (here).  

Raw or Undercooked Meat

Raw or Undercooked Meat

All meat needs to be thoroughly cooked during pregnancy because of the risk of infection from several bacteria or parasites, including, Salmonella (沙门氏菌), E.Coli  (大肠杆菌), Listeria (李斯特菌) and Toxoplasma (弓形虫).

Try to cook meat, poultry and fish to a safe internal temperature and avoid contamination through cutting boards and cooking utensils as well.

  • ground beef 71°C (160°F )
  • poultry 74°C (165°F)
  • Fish 70°C (158°F)

Raw or Undercooked Seafood and Raw Shellfish

Raw or Undercooked Seafood and Shellfish 

Raw or undercooked fish (including sushi, sashimi), especially raw shellfish (raw oysters, mussels and clams), should be avoided during pregnancy because of potentially harmful bacteria (Listeria) and parasites.

Smoked seafoods are safe to eat when they are an ingredient in a cooked meal such as casserole (as it reaches an internal temperature of 74°C (165°F) to kill harmful germs). So, it is safe to eat smoked seafood during pregnancy if it is canned, shelf-stable or an ingredient in a casserole or other cooked dish.

A cooked sushi is fine.

Deli Meats and Hotdogs

Deli Meats and Hotdogs

It’s advised to avoid all deli meats and hotdogs, if possible, due to potentially contaminate with Listeria. This bacteria can be killed through heat, so if you still want to eat deli meat during pregnancy, be sure to heat the meat until it’s steaming hot, at least 74°C (165°F).

The middle of the hot dog should be steaming hot or 74°C.

Another reason to avoid these foods is the effects of nitrites on a developing fetus are still unknown (deli meats and hotdogs often contain these ingredients).

Raw or Undercooked Eggs

Raw or Undercooked Eggs

Eating raw or undercooked eggs can put pregnant women at an increased risk of Salmonella poisoning. Make sure both the yolk and white are cooked through. Certain sauces, spreads and drinks such as homemade Caesar salad dressing, hollandaise sauce, homemade mayonnaise, unpasteurized eggnog, Tiramisu,  custards and homemade ice cream may contain raw eggs.

It is recommended the use of pasteurized egg products when a recipe calls for raw eggs. 

Unpasteurized Dairy Products and Juices

Unpasteurized Dairy Products and Juices

Raw (unpasteurized) milk is milk from any animal (goat, cow, etc) and has not been pasteurized to kill harmful bacteria. Raw milk may contain bacteria such as Campylobacter, E.coli, Listeria, Salmonella, or Toxoplasma. To avoid getting these food borne illnesses, only consume pasteurized milk.

Avoid unpasteurized soft semi-soft, blue-veined cheese such as Feta, Brie, Camembert, havarti, Queso blanco, Queso fresco and Panela unless they’re made with pasteurized milk. These cheese made with unpasteurized milk may contain Campylobacter and Listeria. It is important to read labels carefully, to make sure that the milk being used in these products has been pasteurized. Instead of eating soft cheese, eat hard cheese such as Parmesan, cheddar or Swiss.

Homemade ice cream are made with an egg-based custard that isn’t completely cooked. If you are using pasteurized eggs are okay. Commercially manufactured ice cream is typically fine.

Also, avoid unpasteurized juices such as unpasteurized apple cider. Double check fresh pressed juice and cold pressed juice to be sure. Home-squeezed juices are safe if the vegetables and fruits are washed in cold, running water. I’m a bigger fan of smoothie during pregnancy because you can pack so much more nutrition into them, and you can get the fibre part of the fruits and veggies, not just the juice.

If the cheese is coming in from another country, it may not be pasteurized. 

Low Mercury Fish

High Mercury Fish

Fish offers many health benefits to both pregnant mothers and their unborn babies. Fish is a good source of protein and healthy fats that help the development of your baby’s brain and eyes.

Eat at least 2 servings of fish per week. 

Mercury is toxic to a developing fetus and can linger in a woman’s blood stream for over a year.

Check out FDA Chart

High Mercury Fish:

  • swordfish (旗鱼)
  • tilefish (方头鱼)
  • king mackerel (鲭鱼)
  • shark (鲨鱼)
  • marlin (马林鱼)
  • orange roughy
  • canned white tuna (Albacore) (大眼金枪鱼)

Low Mercury Fish:

  • salmon (三文鱼)
  • trout
  • herring (鲱鱼)
  • sardines (沙丁鱼)
  • pollock (Boston bluefish)
  • sole (鳎目鱼)
  • flounder
  • anchovy (凤尾鱼)
  • char
  • hake
  • mullet
  • smelt
  • Atlantic mackerel (大西洋马鲛鱼)
  • cod
  • catfish
  • tuna (light canned)/skipjack tuna (罐装金枪鱼)

Raw Sprouts 

Raw sprouts including alfalfa, clover, radish or mung bean sprouts may be contaminated with Salmonella or E.coli. According to FDA, cook sprouts thoroughly can kill harmful bacteria and reduce the risk of illness.

Unwashed Vegetables and Fruit

Unwashed Vegetables and Fruit 

It’s important to make sure that your vegetables are thoroughly washed to avoid any risk of Toxoplasmosis, because the soil in which vegetables are grown may be contaminated with E.coli or Salmonella.

Eat at least 4-5 servings of vegetables per day and 2-3 servings of fruit per day while pregnant (as well as when you aren’t pregnant). Keep cut vegetables and fruit in the fridge.

Flax Seeds and Flaxseed Oil

Flax seed may adversely affect pregnancy due to its mild extrogenic effects but there is insufficient reliable clinical evidence about the effects of flax seed on pregnancy outcomes (here). There is some evidence about the flaxseed oil is associated with an increased risk of preterm birth. Due to the insufficient evidence, flax seed should be avoided in very large quantities and flaxseed oil should be completely avoided during pregnancy, but it is still safe to consume flax seed in the amounts commonly found in foods, such as flax seed bread.

Artificial Sweeteners 

Artificial sweeteners are ingredients that add sweetness to foods. Sweeteners are ingredients in soft drinks, desserts, candies, and pastries. Moderate use of artificial sweeteners during pregnancy is considered safe. It is recommended that pregnant women avoid excessive consumption of products containing artificial sweeteners as such food could replace nutrient dense, energy-yielding foods. So far, Saccharin (Hermesetas®) and Cylamate (Sugar Twin®, Sweet N’Low®) are not safe to use during pregnancy (here).

Pregnancy and Liver

Liver

Liver is rich source of iron. However, it contains a high level of Vitamin A. Large amounts of Vitamin A can be harmful to the baby (here).

Limit liver to 75g (2.5 oz) every two weeks. 

Pregnancy and Alcohol

Alcohol

Drinking alcohol can be harmful to the baby. No one knows what level of alcohol is safe for an unborn baby.

While you’re pregnant, or thinking about becoming pregnant, it’s safest not to drink any alcohol. 

Alcohol is passed from the mom through the placenta to the growing baby. Baby’s liver is not capable of breaking down alcohol, increasing the risk of miscarriage, preterm labor, low birth weight, and Fetal Alcohol Spectrum Disorder (FASD) that can lead to growth problems, development delays, learning disabilities, and deformed facial features.

Alcohol used in cooking, such as Chinese rice wine, may be safe to consume if the food has been simmered or baked for at least an hour.

Caffeine

Caffeine has been associated with miscarriage, especially during the first trimester. However, small amounts of caffeine during pregnancy are fine for most people.

Limit your caffeine intake to about 300 mg per day or less (no more than 500 mL or 2 cups).

High caffeine intake during pregnancy has been shown to increase the risk of low birth weight and impaired fetal growth. Caffeine is also found in tea (green and black teas contain about 30-50 mg per 250 mL or 1 cup), cola (23-40 mg per 250 mL or 1 cup), and chocolate (3-50 mg per 1 bar).

Herbal Teas 

You may be thinking you should switch to herbal tea if you’re trying to cut back on caffeine, but that may not necessarily be your best pregnancy drink. Herbal teas can be made with fresh or dried flowers, leaves, seeds and/or roots.

Even though tea is all “natural”, the research on herbal tea is sparse and in some cases, there is concern that if consumed in excess, it could be problematic for a wide range of reasons. Some herbal products may stimulate uterine contractions, or increase the risk of birth defects. Again, it’s likely just a concern if you’re drinking large amounts daily, but always speak to your doctor first before making anything a regular part of your routine. (here, here).

BOTTOM LINE

Although there are foods to limit or avoid during pregnancy, the most important consideration is providing a nutritious prenatal diet.

Information adapted from Food Safety for Pregnant Women

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Welcome to Simple Balance Nutrition

Welcome to Simple Balance Nutrition

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Hello World,

I finally did it! So here it is, my very own food and nutrition blog.

I’m YeTing. I’m a dietitian and nutritionist. Check out About Me for more detail.

I’m all about real food, science-based nutrition advice and spreading the word about the importance of not just what we eat but how we eat too.

If you wish to look for reliable source of nutrition and health information, my blog is the one that you are looking for.

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