Pregnant and Hungry - What Can I Eat?!

One of the most common questions we receive from our patients in early pregnancy is: “Am I allowed to eat ____ while I’m pregnant?” Most of the time the answer is ‘it depends’. Don’t stress too much, most things are fine in small quantities! 

- Deli Meat: Almost every pregnant woman has probably craved a sandwich at one point throughout the pregnancy. Bad News? You shouldn’t necessarily eat a cold cut sandwich straight from Publix. Good News? As long as the deli meat is warmed up to a point where it is steaming, it is safe to consume. 

- Sushi: Okay, you don’t have to cut out all sushi. Choose fish low in mercury like salmon or shrimp. When in doubt, cook it. Parasites tend to be more common in raw fish.

- Unpasteurized Cheese: This really shouldn’t be an issue if you’re in the USA. However, if traveling outside of the country or shopping local at a farmers market, make sure your dairy products are pasteurized. This is due to the risk of the bacteria Listeria, possibly being present in unpasteurized products.

- Alcohol: General guidelines state that no amount of alcohol has been proven safe during pregnancy. In today’s society, Kombucha has become popular, which does have a low alcohol content. While these drinks are not labeled as alcoholic, it is best to avoid them during pregnancy, even with the small amounts of alcohol. 

- Unwashed produce: Due to pesticides and other chemicals, it is important to wash your fruits and vegetables thoroughly prior to consuming. It is best to wash under running water using your hand to scrape off any excess dirt. If you desire to take it a step further, you can soak in water with a small amount of baking soda and white vinegar.

- Caffeine: Let’s face it. For most women in today’s society, completely cutting back caffeine seems incomprehensible. You don’t have to remove it completely. It’s best to keep caffeine below 200mg per day; this is equivalent to about 2 cups of coffee. It is best to cut out any energy drinks due to all the additives. 

- Protein/Collagen Powder: Supplements are a great way to increase protein intake, which is extremely important during pregnancy. Overall it is best to get protein from whole food sources (beans, meats, nuts…). In short, most protein powders are safe - however it is best to look at the ingredients, avoid additives and choose options that are all natural. Remember, there is such a thing as too much protein. Daily recommendations vary by patient, but generally 75-100g should be the maximum goal. 

Don’t overthink it - focus on a well balanced diet for you and your growing baby. Reach out to your doctor with any questions on what you can and can’t consume.

Author

Erin Manglardi, MD Erin Manglardi, MD, MPH, is an OB/GYN practicing at Premier OB-GYN, located in Maitland, Oviedo, Lake Mary and Winter Park, Florida. She is originally from Orlando, Florida, and is overjoyed to return to work in her hometown. Dr. Manglardi is a local graduate of Lake Howell High School and stayed close to home while attending the University of Central Florida, earning her degree in Health Sciences from the Burnett Honors College. She then attended St. George’s University and received a dual MD degree alongside a Master of Public Health. She next completed her OB/GYN residency in Gainesville, Florida, serving as Chief Resident in her final year. The residency was an extra special time as she was able to deliver hundreds of babies, including two of her own! Her husband, Joe, and two boys, Michael and Luca, keep her very busy when she’s not at work. As a family, they love spending time at the beach whenever they can. They love watching their boys grow up in the place they both have always called home.