When you’re expecting a baby, every bite counts. Eating the right food helps your baby grow strong and healthy but some foods can actually be harmful during pregnancy. Many traditional food beliefs exist about what pregnant women should or shouldn't eat. Let’s look at which foods you really need to avoid, what’s safe, and what’s just a myth.
Foods You Should Avoid in Pregnancy
Fish High in Mercury
Some fish have high levels of mercury, which can harm your baby’s brain and nervous system. The bigger the fish, the more mercury it likely contains.
Safe Fish to Eat During Pregnancy (Always Fully Cooked, 2–3 Servings per Week)
These fish are low in mercury and rich in nutrients like protein and omega-3 fatty acids, which support your baby’s brain and eye development.
- Rohu (Rahu): Popular freshwater fish in Pakistan; safe when cooked well
- Thaila: Another common river fish; safe when properly cooked
- Malli / Mahseer: River fish; healthy and safe in moderation
- Pomfret (Safaid Paplet / Kala Paplet): Coastal fish with mild taste; low in mercury
- Rawas (Indian Salmon): Rich in omega-3; a healthy choice when cooked
- Salmon: Very high in omega-3; considered one of the best fish for pregnancy
- Sardines: Tiny fish, full of calcium and healthy fats; safe and recommended
- Cod: Light, flaky fish; low in mercury and safe when cooked
- Shrimp: Low mercury seafood option; just ensure it’s well-cooked
- Light canned tuna: Safe in limited amounts (avoid “white” or albacore tuna)
Tips for Safe Fish Eating in Pregnancy
- Always cook fish thoroughly, no raw or half-cooked fish.
- Limit oily and deep-fried fish, it's better grilled, baked, or steamed.
- Watch for fish from polluted waters, especially local river fish during flood season.
Raw or Undercooked Seafood
Raw fish can carry harmful bacteria or viruses.
Avoid:
- Sushi or sashimi (In Pakistan, most sushi options are made with cooked seafood (like prawn tempura or grilled fish), which are generally safe if prepared hygienically. Just make sure to confirm before ordering.)
- Raw oysters or clams
- Refrigerated smoked seafood (unless cooked in a dish)
Undercooked Meat, Poultry & Eggs
These can carry bacteria like salmonella or listeria, which are dangerous for both mom and baby.
Safe eating tips:
- Cook all meat until no pink is left inside.
- Cook eggs until yolk and white are firm.
- Heat hot dogs and deli meats until steaming.
- Avoid raw dough or batter (even for baking at home).
- Skip homemade items with raw eggs (like Caesar dressing or tiramisu).
Unpasteurized Milk and Cheese
Raw milk or cheese made from unpasteurized milk may contain bacteria that can cause food poisoning.
Avoid:
- Feta, brie, and blue cheese unless labeled "pasteurized"
- Raw milk
- Unpasteurized juices
Many people think "desi" or village milk is healthier, even if raw. But unless it's boiled properly, it’s risky during pregnancy.
Unwashed Fruits and Vegetables
Always wash fruits and vegetables thoroughly. They may carry bacteria or pesticides..
Too Much Caffeine
Caffeine crosses the placenta and may affect your baby's heart rate.
Limit to under 200 mg/day:
- 1 cup (240ml) of brewed coffee = ~95 mg
- 1 cup of tea = ~47 mg
- 1 cola = ~33 mg
Safe tip: Herbal teas can also be risky. Only drink them if your doctor says it's okay.
Alcohol
No amount of alcohol is safe during pregnancy. It can cause miscarriage, stillbirth, or Fetal Alcohol Syndrome, which leads to developmental problems.
What About Nuts?
Good news! Nuts like almonds, walnuts, pistachios, and peanuts are safe and actually very healthy during pregnancy. They provide:
- Protein
- Healthy fats
- Fiber
- Vitamins like folate and vitamin E
Some elders may say peanuts or almonds make the baby too big, or are “garam” for the body. There is no medical proof of this, nuts are great unless you're allergic.
Tip: Soak almonds overnight if you have digestion issues, but don’t skip them!
Common Food Myths in Pakistan (And the Truth)
- Myth: Bananas cause cold and should be avoided during pregnancy.
- Reality: Bananas are safe, nutritious, and full of potassium and fiber. They help with digestion and are good for managing pregnancy constipation.
- Myth: Papaya causes miscarriage.
- Reality: Unripe papaya (especially the green variety) may be harmful due to certain enzymes. But ripe papaya in small amounts is generally safe. Always check with your doctor.
- Myth: Eating mangoes will make the baby’s skin dark.
- Reality: Skin color is determined by genetics, not food. Mangoes are rich in vitamin A and fiber. They are safe when eaten in moderation.
- Myth: Drinking milk with saffron will make the baby fair-skinned.
- Reality: There is no scientific proof that saffron affects the baby’s skin color. However, saffron in small amounts is safe, and milk is a great source of calcium.
- Myth: “Garam” foods like eggs, chicken, or spicy dishes can harm the baby.
- Reality: There’s no medical evidence behind this. Eggs and chicken are rich in protein and safe when cooked well. Spices are generally fine unless they upset your stomach.
What You Should Eat During Pregnancy
- Whole grains (atta roti, oats)
- Fresh fruits and vegetables
- Lentils (daal)
- Eggs and lean meats
- Dairy (milk, yogurt, cheese – pasteurized)
- Nuts and seeds
- Plenty of water
Eating the right foods during pregnancy isn’t about fear, it’s about smart choices. Trust medical advice, not old wives’ tales. If you’re ever unsure, talk to your doctor. A healthy, well-fed mom means a healthy, happy baby.
