What foods to avoid during pregnancy


During pregnancy, it's important to avoid certain foods due to the risk of foodborne illnesses and potential harm to the developing baby. Here are the foods to be cautious about:

  1. Raw or Undercooked Meat and Eggs: These can contain harmful bacteria and parasites like Salmonella and Toxoplasma. It's crucial to cook meat and eggs thoroughly.
  2. Unwashed Produce: Always wash fruits and vegetables to remove any potential pesticides and harmful bacteria.
  3. Unpasteurized Diary and Juices: These can harbor bacteria like Listeria, which can lead to severe complications during pregnancy.
  4. High-Mercury Fish: Fish such as shark, swordfish, king mackerel, and tilefish are high in mercury, which can harm the brain development of the fetus. However, it is still beneficial to eat low-mercury fish like salmon for their high Omega-3 content.
  5. Processed Junk Foods: While not necessarily dangerous, these are low in nutritional value and high in calories, which can contribute to excess weight gain and nutritional deficiencies.

For more details on the importance of dietary choices during pregnancy, particularly concerning nutrient-rich foods that are beneficial, you can consult these sources from the Mind Pump Podcast discussions on the topic.1 2 3

Processed Foods and Overconsumption

Stan, Adam, and Sal discuss the effects of ultra-processed foods on overconsumption and obesity rates. They explain that it's not necessarily the sugars, fats, and salt that cause health problems, but rather the fact that more than 70% of the average person's diet in America is ultra-processed. They also acknowledge that not everyone can afford whole foods or has the resources to make healthy meals.

Mind Pump Podcast

Start Eating THESE FOODS to Build Muscle, Melt Fat, & Fight CHRONIC DISEASE | Stan Efferding 1920

Any dietary tips for pregnancy?


During pregnancy, it's essential to focus on nutrient-dense foods that support both the mother's and baby's health. Here are some dietary tips, as discussed on the Mind Pump Podcast:

  1. Calorie Intake: Typically, no increase in calories is needed in the first trimester. An increase of about 300 calories per day is recommended in the second trimester and about 450 calories in the third 1.

  2. Crucial Nutrients:

    • Folate and B12 in the First Trimester: These are vital for neural tube development. Leafy greens are excellent sources.
    • EPA and DHA in the Third Trimester: These are important for the baby's brain development and the mother's mental health. Include sources like fish oil or fatty fish in your diet 1.
  3. Nutrient-Dense Foods:

    • Iron, B12, and Omega-3s: Include foods like eggs, salmon, and leafy greens. Despite fears about mercury in fish, the benefits of nutrients like DHA for brain development are significant 2.
    • Liver and Bone Broth: These are also highly recommended for their dense nutrient profiles, supporting immune function and development 2.
  4. Breastfeeding Nutrition: Increase caloric intake by about 500 calories when breastfeeding to support milk production and quality. The diet should continue to be rich in nutrients, particularly fats, to ensure healthy breast milk 1.

By emphasizing these nutrient-rich foods and managing caloric intake thoughtfully, you can support a healthy pregnancy and postpartum experience.

Pregnancy Nutrition

Stephanie Greunke discusses the changes in nutrition demands throughout pregnancy, emphasizing the importance of folate in the first trimester and EPA and DHA in the third. She also touches on the validity of pregnancy cravings and how they can impact maternal mental health.

Mind Pump Podcast

1060: Stephanie Greunke of the Whole Mamas Podcast