Foods to limit during pregnancy

Do you know which foods to restrict in pregnancy? There are certain foods that are not particularly good for you or your baby during pregnancy, and should be consumed in small amounts.

We often only think of caffeine in our drinks, such as tea and coffee, but it can be found in foods too. It is considered safe to consume a maximum of 200 mg of caffeine daily. High levels of caffeine in your diet when pregnant put you at a greater risk of miscarriage. It can also lead to your baby being born underweight, which can increase the risk of health problems as they grow up.

What does 200 mg look like?

• Mug of instant coffee: 100 mg (2 mugs per day)
• Mug of filter coffee: 140 mg (1 mug per day)
• Mug of tea: 75 mg (2 mugs per day)
• Can of cola: 40 mg (5 cans - but be aware of the sugar)
• Can of energy drink: 80-120 mg (1-2 cans - but be aware of the sugar)
• 50 g bar of dark chocolate (most UK brands): 25 mg or less (4 chocolate bars)
• 50 g bar of milk chocolate (most UK brands): 10 mg or less (20 chocolate bars - not that we advise you to eat this many, as that much sugar brings its own problems, such as increasing the risk of gestational diabetes)

Remember caffeine can also be found in cold and flu remedies - so check with your GP which over-the-counter-medicine is safe to take.

In addition to the adverse effects caused by caffeine, the tannins found in most caffeinated drinks inhibit the absorption of important minerals such as calcium, zinc and iron. It is therefore a good idea to replace all or most of your caffeinated drinks with caffeine-free alternatives, for example, decaf tea or coffee, red-bush (rooibos) tea, herbal teas (see more about herbal teas below) or coconut water.

Tuna, because it contains more mercury than other fish, which can affect the development of your baby’s nervous system, if you don’t restrict your intake. Also, oily fish can contain more pollutants such as dioxins and polychlorinated diphenyl (PCB).

• No more than two fresh tuna steaks per week (140g cooked or 170g raw)
• Maximum of four tins of tuna per week (140g per tin)
• No more than two portions of oily fish per week (salmon, trout, mackerel, herring, sardines, pilchards and fresh tuna – tinned tuna doesn’t count as an oily fish)
• No more than two portions a week of:
  • Dogfish (rock salmon)
  • Crab
  • Halibut
  • Sea bass
  • Sea bream
  • Turbot

Read more about foods to restrict and safe foods in pregnancy.

Herbal teas can contain a lot of caffeine, which may not always be obvious. Always check the label to find out if the tea is caffeinated or not. Not all herbs are safe if consumed in high quantities, particularly in the first trimester. As a general rule of thumb, don't drink more than 1–2 cups each day during your pregnancy.

Each of these artificial food additives are associated with DNA damage and linked to birth abnormalities when consumed in high amounts:

• Sodium benzoate (E211)
• Sulphur dioxide (E220)
• Quinoline yellow and sunset yellow (E104)
• Saccharine (E954)

Also look out for Aspartame (E951) which is a very common artificial sweetener, particularly in diet drinks which are associated with birth defects and damage to unborn babies' brain when consumed in high amounts.

Information provided by specialist nutritional therapist: Rosie Letts Nutrition.

The information contained above is provided for information purposes only. The contents of this article are not intended to amount to advice, and you should not rely on any of the contents of this article. Professional advice should be obtained before taking or refraining from taking any action as a result of the contents of this article. New Life Classes disclaims all liability and responsibility arising from any reliance placed on any of the contents of this article.