Pregnancy is an exciting journey, especially in those first few weeks when everything is new and, let’s face it, sometimes a little overwhelming! During early pregnancy, specifically the first 8 weeks, your baby is developing at a rapid pace. This is a critical time for your baby’s growth, which is why you may hear recommendations about certain things to avoid—many of which are referred to as teratogens (substances that can cause developmental issues).
The good news is that your life won’t end if you’ve unknowingly been exposed to any of these things. The best approach is to make adjustments moving forward to give yourself peace of mind. You’re already doing an amazing job by reading this and being proactive about your health!
Common Teratogens to Avoid—and Why
Let’s dive into a few common teratogens that doctors and dietitians often recommend avoiding during early pregnancy. Remember, this is about making educated choices, not perfection. If you need help, working with a pregnancy dietitian (we accept insurance!) can ease any stress and confusion.
1. Alcohol
- Why to Avoid: Alcohol crosses the placenta and can affect your baby’s developing brain, increasing the risk of Fetal Alcohol Spectrum Disorders (FASDs). Even small amounts can have an impact in early pregnancy.
- What to Do: If you find out you’re pregnant and have had a few drinks before knowing, try not to panic! Focus on reducing or eliminating alcohol from now on.
2. Caffeine (in Excess)
- Why to Avoid: High amounts of caffeine (more than 200 mg per day, roughly a 12-ounce cup of coffee) may increase the risk of miscarriage or preterm birth. This is because caffeine passes through the placenta, and your baby’s developing system can’t metabolize it as quickly as you can.
- What to Do: You don’t need to quit coffee cold turkey! Cutting back to one cup or switching to decaf can help keep you in a safe range.
3. Raw or Undercooked Seafood/Meat
- Why to Avoid: Raw fish and undercooked meat may contain harmful bacteria or parasites like Listeria or Toxoplasma, which can lead to foodborne illnesses. These infections can be more severe during pregnancy and affect your baby’s development.
- What to Do: Swap sushi for cooked rolls or dishes, and make sure meats are cooked to a safe temperature. If you’re craving seafood, opt for well-cooked salmon or other low-mercury fish.
4. Unpasteurized Dairy Products
- Why to Avoid: Unpasteurized milk, cheese, and juice can carry bacteria such as Listeria and E. coli, which pose a higher risk during pregnancy.
- What to Do: Look for pasteurized options (it’s usually labeled clearly) to reduce your risk. Many grocery stores carry pasteurized versions of your favorite cheeses!
5. Certain Medications
- Why to Avoid: Some over-the-counter and prescription medications, including certain acne treatments or pain relievers like ibuprofen, may not be safe during pregnancy. These medications can interfere with your baby’s development.
- What to Do: Always consult with your healthcare provider before taking any medication during pregnancy. If you’ve taken something before realizing you’re pregnant, call your provider for guidance and focus on safe options moving forward.
6. Tobacco Products and Marijuana/Weed
- Why to Avoid: Smoking, including tobacco and marijuana, as well as exposure to secondhand smoke, increases the risk of premature birth, low birth weight, and developmental issues. Both tobacco and marijuana can decrease the amount of oxygen your baby receives, which impacts growth. Marijuana use during pregnancy is also linked to potential long-term cognitive and behavioral effects in children.
- What to Do: Quitting tobacco and marijuana use is a huge step towards a healthier pregnancy. If you’re struggling to quit, reach out for support. There are resources to help you, including counseling and support groups tailored to pregnant individuals.
Reduce Your Risk by Working With a Dietitian
Navigating what’s safe and what’s not during pregnancy can feel overwhelming—especially in the first trimester when everything seems to change quickly. As pregnancy dietitians, we’re here to help take the guesswork out of what’s safe to eat and avoid. Working with a dietitian allows you to:
- Get personalized advice: Your body, lifestyle, and pregnancy are unique. We’ll provide tailored nutrition plans that meet your needs.
- Reduce stress: Instead of constantly wondering, “Am I doing this right?” we’ll walk you through each stage so you can enjoy your pregnancy with confidence.
- Take a balanced approach: We’ll help you avoid unnecessary restrictions, ensuring you and your baby get all the essential nutrients without fear or guilt.
- Maximize your health: From managing morning sickness to navigating food aversions, we’ll help you feel your best during this exciting time.
The best part? We accept insurance, meaning you can potentially work with us for little to nothing out of pocket. Your peace of mind and your baby’s health are worth it!
Remember, making small adjustments now can have a big impact on your pregnancy journey. And you don’t have to do it alone! By partnering with a dietitian, you’ll have the confidence to enjoy this special time without constantly questioning your choices.
