Generally avoid foods preserved with nitrates and nitrites (or sodium nitrates), including hot dogs, salami, bologna, and smoked fish and meats. Look for those brands (you’ll find plenty in the market these days) that do not include these preservatives.
Fish is a great source of lean protein, as well as baby brain–building omega-3 fatty acids, two good reasons to keep it on your pregnancy menu—or even to consider adding it (aversions allowing) if you’ve never been a fish eater before. And in fact, research has shown brain benefits for babies whose moms eat lots of fish when they’re expecting. So go fish, by all means, but fish selectively, sticking to those varieties that are considered safe. According to the EPA and other experts, it’s smart to avoid shark, swordfish, king mackerel, tilefish, and tuna steaks. These large fish can contain high levels of methylmercury, a chemical that in large, accumulated doses can possibly be harmful to a fetus’s developing nervous system. Don’t worry if you’ve already enjoyed a serving or two of swordfish—any risks would apply to regular consumption—just skip these fish from now on. Also limit your consumption of canned tuna (chunk light tuna contains less mercury than white) and freshwater fish caught by recreational fishers to an average of 6 ounces (cooked weight) per week; commercially caught fish usually has lower levels of contaminants, so you can safely eat more. Steer clear of fish from waters that are contaminated (with sewage or industrial runoff, for example) or tropical fish, such as grouper, amberjack, and mahimahi (which sometimes contain toxins). Fortunately, that leaves plenty of fish in the sea to enjoy safely and often (an average of 12 ounces of cooked fish per week is considered safe according to government guidelines). Choose from salmon (wild caught is best), sole, flounder, haddock, tilapia, halibut, ocean perch, pollack, cod, and trout, as well as other smaller ocean fish (anchovies, sardines, and herring are not only safe, but also loaded with omega-3) and seafood of all kinds. Remember, all fish and seafood should be well cooked. For the latest information on fish safety, contact the FDA at (888) SAFE-FOOD (723-3366) or
cfsan.fda.gov
or the EPA at
epa.gov/ost/fish
.
Something’s Cooking
You can find recipes that put it all together in
What to Expect: Eating Well When You’re Expecting.
Choose lean cuts of meat and remove visible fat before cooking, since chemicals that livestock ingest tend to concentrate in the fat of the animal. With poultry, remove both the fat and the skin to minimize chemical intake. And don’t eat organ meats (such as liver and kidneys) very often, for the same reason.
When it’s available and your budget permits, buy meat and poultry that has been raised organically (or grass-fed), without hormones or antibiotics (remember, you eat what your dinner ate). Choose organic dairy products and eggs, when possible, for the same reason. Free-range chickens (and eggs) are not only less likely to be contaminated with chemicals, they are also less
likely to carry such infections as salmonella because the birds are not kept in cramped, disease-breeding quarters. And here’s a plus when it comes to grass-fed beef: It’s likely to be lower in calories and fat, higher in protein, and a rich source of those baby-friendly omega-3 fatty acids.
Buy organic produce when possible and practical. Produce that is certified organic usually is as close as possible to being free of all chemical residues. Transitional produce may still contain some residues from soil contamination but should be safer than conventionally grown produce. If organic produce is available locally and you can afford the premium price, make it your choice—just keep in mind as you load up your shopping cart that organic produce will have a much shorter shelf life (same goes for organic poultry and meats). If price is an object, pick organic selectively (see box).
As a precaution, give all vegetables and fruits a bath. Washing produce thoroughly is important no matter what (even organic produce can wear a coating of bacteria), but it’s key to removing chemical pesticides your fruits and veggies may have picked up in the field. Water will wash off some, but a dip in or a spray with produce wash will take off much more (rinse thoroughly afterward). Scrub skins when possible and practical to remove surface chemical residues, especially when a vegetable has a waxy coating (as cucumbers and sometimes tomatoes, apples, peppers, and eggplant do). Peel skins that still seem “coated” after washing.
Favor domestic produce. Imported (and foods made from such produce) often contain higher levels of pesticides than U.S.-grown equivalents because pesticide regulation in other countries is often lax or nonexistent.
Pick and Choose Organic
Spending the big bucks on organic produce isn’t always worth it. Here’s the lowdown on when to spring for the organic and when it’s safe to stick with conventional:
Best to buy organic
(because even after washing, these foods still carry higher levels of pesticide residue than others): Apples, cherries, grapes, peaches, nectarines, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach.
No need to go organic on these foods
(because these products generally don’t contain pesticide residue on them): Bananas, kiwi, mango, papaya, pineapples, asparagus, avocado, broccoli, cauliflower, corn, onions, and peas.
Consider organic
for milk, beef, and poultry because they won’t contain antibiotics or hormones, though they will cost more. Don’t bother with so-called organic fish. There are no USDA organic certification standards for seafood (which means producers are making their own claims about why it’s organic).
Go local. Locally grown produce is likely to contain more nutrients (it’s fresh from the field) and possibly sport less pesticide residue. Many of the growers at your local farmers’ market may grow without pesticides (or with very little), even if their products aren’t marked “organic.” That’s because certification is too expensivefor some small growers to afford.
Vary your diet. Variety ensures not only a more interesting eating experience
and better nutrition but also better chances of avoiding excessive exposure to any one chemical. Switch between broccoli, kale, and carrots, for instance; melon, peaches, and strawberries; salmon, halibut, and sole; cereals made from whole wheat, corn, and oats.
