Foods and drinks to avoid during early pregnancy: coffee? Raw fish? For the baby's sake
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Foods and drinks to avoid during early pregnancy
The real reason explained by an obstetrician-gynecologist
Will this food have any adverse effects on the baby?
"If I make the wrong choice..."
Growing hard inside my belly
When I think of a little baby
Every single meal every day
It feels very important.
But the more I research online,
It was an endless parade of "this is no good, that is no good."
The coffee I loved,
The sushi I was looking forward to was also delicious.
Do I have to endure it all?
To moms who are filled with anxiety.
In fact, many dietary restrictions
There is a clear reason why it is not good ,
If you understand why,
You'll also find ways to have fun and feel safe .
Over the past 15 years, I have worked with over 2,000 pregnant women.
From the experience of an obstetrician-gynecologist,
Things you really should avoid
Actually, it's okay
・Tips for safe enjoyment
We will explain this with scientific evidence.
By the time you finish reading this guide,
"So that's the reason!" I thought to myself,
With the peace of mind that "this will protect my baby,"
You'll feel more confident making daily food choices.
For your precious baby,
Why not enjoy a safe pregnancy with the right knowledge?
The scientific basis for dietary restrictions during early pregnancy
Why is it banned?
An obstetrician-gynecologist explains the relationship between the fetal organ formation period and food risks
"Why do foods that were normal to eat before pregnancy suddenly become dangerous?"
Many pregnant women have this question.
In fact, in the early stages of pregnancy (4 to 15 weeks),
This is the period called "organogenesis" when the baby's important organs are formed.
This is a very important time.
Imagine what your baby must be like at this stage.
At four weeks pregnant, the baby is only 2-3mm in size.
It is smaller than a grain of rice.
But in this small body,
Brain, heart, lungs, kidneys, limbs, etc.
An organ essential for survival
It's taking shape at an incredible speed.
Why are the dietary restrictions especially strict during this time?
The answer is the blood-brain barrier and the placenta barrier .
It is in the development of the body's defense system.
The adult body has a number of functions that protect the brain and vital organs from harmful substances.
The "gate" system is well developed.
However, in the fetus, these defense systems
It's not fully functional yet.
In other words, most of the substances that the mother ingested
It will reach the baby as is .
For example, even one drink of alcohol, which is not a problem for adults,
For the fetus, in terms of weight ratio
This results in a very high level of alcohol intake.
In addition, toxins that can be broken down by the adult liver
The developing fetal liver cannot process it.
Particularly important is the concept of the "critical period of organogenesis."
The heart develops between 3 and 8 weeks of pregnancy.
The brain is 3-16 weeks pregnant.
The limbs begin to form between 4 and 8 weeks of gestation.
If these organs are exposed to harmful substances during their formation,
This can have lasting effects on the organs.
That's why,
Not from the moment you found out you were pregnant,
Dietary management from the time you plan to become pregnant
It is recommended.
But this
"I have to endure everything"
That is not what I mean.
With the right knowledge,
It is entirely possible to enjoy a safe and delicious meal.
In the next section, we will introduce specific ingredients and
Let's take a closer look at how to consume it safely.
The truth about caffeine intake
Is it really safe to have less than 200mg of coffee per cup?
Caffeine content in green tea, black tea, and energy drinks and their effects on the fetus
"I can't start my day without a cup of coffee!"
"But if I'm pregnant, do I have to give up coffee?"
The first problem many pregnant women face is dietary restrictions.
This is the caffeine problem.
First, let me tell you a surprising fact.
The latest World Health Organization (WHO) guidelines state:
Even during pregnancy, do not consume more than 300mg of caffeine per day
It is considered safe.
This is a standard coffee cup (150ml)
This is equivalent to about 1.5 to 2 cups.
"Oh, is it okay to drink that much?"
Yes, it is within the scientifically safe range.
However, the important thing here is
"Accurate understanding of caffeine content."
What many pregnant women overlook is
The caffeine content varies depending on the drink
The fact is that it is very different.
[Actual caffeine content]
**Coffee type (150ml)**
・Drip coffee: 90-150mg
Instant coffee: 40-80mg
・Espresso: 140-180mg
・Cafe latte (Starbucks Tall): 150mg
**Tea-based (150ml)**
Black tea: 30-50mg
・Green tea: 20-30mg
・Hojicha: 10-20mg
Oolong tea: 20-30mg
**Caution! Energy drinks (1 can)**
・Red Bull (250ml): 80mg
・Monster Energy (355ml): 144mg
・Drowsiness Breaker (50ml): 120mg
Particular attention should be paid to
Large-capacity coffee from a convenience store .
For a large size (about 400ml) iced coffee,
About 280mg of caffeine, which is close to the daily limit
It may contain:
So why does caffeine affect the fetus?
Caffeine crosses the placenta
It also enters the fetus's bloodstream.
However, the fetal liver is still immature.
The enzyme that breaks down caffeine is less active,
It takes about 10 times longer than adults
I can finally process the caffeine.
In other words, the caffeine in the coffee that mom drank in the morning
Remains in the baby's body until night
There is a possibility.
Excessive caffeine intake
-Increased fetal heart rate
・Low birth weight
A slight increase in the risk of miscarriage
Such effects have been reported.
However, these risks
This is seen when taking large amounts of more than 500 mg per day .
If you stick to the right dosage, you don't need to worry.
[Smart ways to consume caffeine during pregnancy]
**One cup in the morning rule**
Considering the duration of caffeine's effects,
Enjoy just one cup of coffee in the morning
** Brew it weakly **
The same coffee beans
Adjust the caffeine content by brewing it weakly
**Utilizing Decaf**
Decaf coffee with a caffeine removal rate of 97% or more
Very safe at 3-5mg per serving
**Change to green tea or roasted green tea**
It has less than 1/3 the caffeine of coffee
Relaxing effects can also be expected
Caffeine is not a "total ban"
It's important to "act wisely."
With the right knowledge,
Enjoy coffee even during pregnancy
You can enjoy it with peace of mind.
The real reason why raw fish and sashimi are dangerous
Listeria is more dangerous than mercury
Tips on how to safely cook and select sushi and seafood bowls
"I love sushi, but when I'm pregnant, do I have to give it up for nine months?"
"So seafood bowls and conveyor belt sushi are all no good?"
In fact, the reason for avoiding raw fish is
Many people think of "mercury,"
There is another danger that we should really fear .
Reasons why you should avoid raw fish during pregnancy:
There are mainly three:
1. Risk of Listeria infection
2. Risk of Toxoplasmosis
3. Risk of food poisoning (Salmonella, Vibrio parahaemolyticus)
The most important thing to note is
It is an infection caused by Listeria .
Listeria can infect healthy adults
Only mild cold-like symptoms appear.
However, pregnant women have a weakened immune system,
The risk of infection is about 20 times higher
A more serious problem is
infection to the fetus .
If the fetus is infected with Listeria,
·abortion
Premature birth
Neonatal meningitis
・Sepsis
It can lead to serious complications such as
"But I've never eaten raw fish before.
I've never had food poisoning..."
You may think so.
Indeed, food poisoning caused by Listeria
The incidence rate in Japan is approximately 200 cases per year.
It's not that expensive.
However, "your body is different during pregnancy"
It is important to understand that.
When pregnant, the body tries to prevent attacking the fetus as a foreign body.
The immune system is naturally suppressed.
This is for maintaining a normal pregnancy
The body's mechanisms,
At the same time, resistance to infections
It will decrease.
So, does that mean I can't eat fish at all?
No, that's not the case.
[How to enjoy fishing safely]
**Thorough cooking**
If heated to a core temperature of 65°C or higher for 1 minute or more,
The listeria bacteria will be killed.
·grilled fish
・Boiled fish
・Fried fish
・Fish gratin
You can enjoy these with peace of mind.
**Utilizing freezing processing**
Fish that has been frozen at -20°C or below for more than 24 hours
The risk of parasites is significantly reduced.
Commercially available frozen fish for sashimi are
Many things have been treated this way.
**How to choose fresh fish**
If you really want to eat it raw,
・Reliable fishmongers and sushi restaurants
・Fresh fish procured that day
・Stores that have proper temperature control
Let's choose.
**Sushi ingredients that can be eaten during pregnancy**
・Shrimp (pre-boiled)
・Crab (cooked)
・Eel (cooked)
・Inari sushi
・Kappa roll
・Natto roll
・Omelette
Also, a surprisingly little-known fact is that
"Conveyor belt sushi restaurants can sometimes be safer."
This is what happens.
At major conveyor belt sushi chains,
Strict food control system and
By using freezing processing technology,
It minimizes risk.
On the other hand, privately owned sushi restaurants
Due to variations in management systems,
It is best to avoid it during pregnancy.
Fish is a valuable source of high-quality protein and DHA.
Rather than avoiding it completely,
"Actively consume using safe cooking methods"
This is of paramount importance to the health of the mother and child.
Natural cheese vs. processed cheese
How to tell the difference
Camembert and blue cheese are dangerous
Why melting cheese is safe
"I love cheese, so is it all bad?"
"Can I eat the cheese on the pizza too?"
In fact, cheese
What is safe to eat during pregnancy?
There are things to avoid ,
Once you know the difference, you can enjoy cheese with peace of mind.
Many pregnant women are confused about
"Why is it that even though it's the same cheese, there are different types?
Is there a difference in safety?"
The answer lies in the differences in manufacturing methods and sterilization processes .
[Dangerous natural cheese]
**Soft cheese made with unpasteurized milk**
・Camembert cheese
・Brie cheese
・Blue cheese (Roquefort, etc.)
・Feta cheese
・Ricotta cheese (part)
・Goat cheese
The reason these cheeses are dangerous is
This is because it provides an ideal environment for Listeria to thrive .
Natural cheese is made by solidifying milk.
It is made by natural fermentation.
Soft cheeses in particular have a high moisture content.
The pH is close to neutral,
This provides a perfect breeding environment for Listeria.
Furthermore, during the aging process,
To allow white mold and blue mold to grow,
It is also prone to contamination with listeria.
"But I can't believe that the more expensive the cheese, the more dangerous it is..."
You may think so, but
This is not a quality issue,
It's a characteristic of the manufacturing method .
[Safe processed cheese]
**Pasteurized cheese**
·sliced cheese
・Melting cheese
・Pizza cheese
・Cream cheese (heat-sterilized)
・Mozzarella cheese (heat-sterilized)
・Cheddar cheese (hard type)
・Parmesan cheese (powdered cheese)
Processed cheese is made from natural cheese.
It is made by heating at a high temperature of over 85°C .
This heat treatment
Harmful bacteria, including Listeria,
It will completely die out.
In addition, to improve preservation
Emulsifiers are also added,
It creates an environment that is difficult for bacteria to grow.
[Tips on how to tell the difference]
**Check the package**
Products labeled "heat sterilized" or "pasteurized" are safe
**Judge by touch**
・Soft, melt-in-your-mouth texture → Caution required
・Firm and easy to cut → Often safe
**Judged by sales format**
・Individually wrapped sliced cheese → safe
・Be careful when buying by weight at delicatessens
So, Camembert cheese is the best.
What should I do if I want to eat it?
[How to enjoy safely]
**Safely cooked with heat**
If heated at 75°C or higher for 1 minute or more,
The listeria bacteria will be killed.
・Oven-baked Camembert
・Cheese fondue
・Gratin and Doria
・As a hot sandwich filling
"I ate without worrying about anything before I got pregnant..."
I can understand how you feel.
But the safety of the baby comes first.
Please just be patient for a little while now .
There are plenty of cheeses you can enjoy while pregnant.
For example, using mozzarella cheese
Caprese salad,
Pasta with lots of Parmesan cheese,
Delicious and safe options
Please try to incorporate it into your life.
The calcium and protein in cheese
It is an essential nutrient for the development of your baby's bones and muscles.
Choose safe cheese with the right knowledge
May both mother and child have a healthy pregnancy.
It's a big lie that "a small amount of alcohol is okay"
The reality of fetal alcohol syndrome
How to use cooking sake and mirin safely
"One glass of wine would be fine, right?"
"I heard that in other countries, women drink a small amount of alcohol even during pregnancy..."
This is a question that many pregnant women ponder at some point.
But here's a truth I want to make clear .
There is no "safe amount of alcohol" during pregnancy.
No matter how small the amount,
It can be dangerous for the baby.
Why is it so strict?
The reason for this is the difference between the mother and baby's bodies.
Let me explain.
When adults drink alcohol,
The liver produces enzymes that break down alcohol.
However, the fetal liver is still immature .
This enzyme barely works.
In other words, the alcohol consumed by the mother
Once it crosses the placenta and reaches the baby,
Inside the baby's body
The alcohol stays in for a long time .
If a mother weighing 50 kg drinks one glass of wine (125 ml),
For a baby weighing just 500g,
In terms of weight ratio
Equivalent to an adult drinking 10 or more glasses of wine
It's going to be the alcohol concentration.
A disease called "fetal alcohol syndrome"
Did you know?
This is due to alcohol consumption during pregnancy
It is a congenital defect that occurs in babies.
[Symptoms of Fetal Alcohol Syndrome]
**Physical Characteristics**
・Low birth weight
・Microcephaly
・Characteristic facial features (small eyes, thin lips, etc.)
Heart disease
・Kidney disease
**Developmental and behavioral impacts**
- Intellectual development delay
Learning disabilities
Attention-deficit hyperactivity disorder (ADHD)
Memory impairment
-Delayed language development
These symptoms are lifelong and
There is currently no fundamental treatment available.
"But my friend drank alcohol while she was pregnant.
The baby was born healthy."
You may have heard such a story.
Indeed, all pregnant women who consumed alcohol
It won't cause any problems for the baby.
However, as there is no standard for "how safe it is,"
For your precious baby,
There's no reason to take the risk, right?
[Is cooking sake and mirin okay?]
Many pregnant women worry about
Alcohol used in cooking.
**Cooking will evaporate the alcohol**
This is true, but
There are some conditions to completely fly it.
**Conditions for complete evaporation of alcohol**
・Heat at a boiling point of 78℃ or higher
・Heating time of 15 minutes or more
・Cooking in an open environment without a lid
Short stir frying,
In the cooking method where cooking sake is added at the end,
The alcohol may not evaporate completely.
[Safe alternative method]
**Cooking sake substitute**
・Kelp stock + soy sauce
・Chicken stock base
・Vegetable bouillon
・White soup stock
**Mirin Substitute**
・Sugar + soy sauce
・Honey + soy sauce
・Mirin-style seasoning (less than 1% alcohol)
You also need to be careful when eating out.
・Wine stew
・Brandy cake
・Rum raisin ice cream
・Chocolate with liquor
These may also contain alcohol.
"It's hard not being able to drink alcohol during pregnancy..."
I really understand how you feel.
But these past nine months of patience ...
To protect the lifelong health of your baby
Imagine it being connected.
Non-alcoholic beer and non-alcoholic wine,
There are also many products available that contain 0.00% alcohol.
Enjoy the taste and aroma,
You can enjoy the feeling of "cheers" with peace of mind.
For the healthy development of your precious baby,
For now, I'm giving up alcohol completely.
This is what a mother can do for her baby
It may be the first expression of affection .
Prosciutto and salami
Toxoplasmosis risk
Eating processed meat safely
Scientific standards for heating temperature and time
"I love prosciutto and melon, but..."
"Can I have salami pizza too?"
You'll often find it in trendy Italian restaurants.
Prosciutto and salami,
It is a food that you need to be careful of during pregnancy.
The reason is that "Toxoplasma
This is because there is a risk of parasitic infection.
This may be the first name many pregnant women have heard of,
This tiny parasite
It can have a major impact on your unborn baby.
[What is Toxoplasma?]
Toxoplasma is
It is a parasite that is widely distributed throughout the world.
Even if a healthy adult is infected,
In most cases, there are no symptoms or
It only causes mild cold-like symptoms.
In fact, about 10-20% of Japanese people
You may be infected with toxoplasmosis without knowing it,
It is believed to have antibodies.
The problem is,
Primary infection during pregnancy .
In primary infections during pregnancy,
Toxoplasma crosses the placenta
It can infect the fetus.
[Impact of congenital toxoplasmosis]
If the fetus is infected with Toxoplasma
The following symptoms may occur:
**Infection during early pregnancy**
·abortion
·stillbirth
-Severe congenital abnormalities
**Infection during the third trimester**
・Hydrocephalus
・Cerebral calcification
・Retinitis
- Mental development delay
Convulsions
However, the probability of these symptoms occurring is
It depends greatly on the time of infection.
Although the rate of fetal infection is lower in the early stages of pregnancy,
If you become infected, the symptoms can be severe.
The risk of fetal infection increases in the later stages of pregnancy,
Symptoms are generally relatively mild.
[Why is prosciutto and salami dangerous?]
Prosciutto and salami
It is a food made from raw pork that has been salted and smoked .
Because it is not heat treated,
Toxoplasmosis in the raw pork
If cysts are present,
It may remain in the product.
Processed meats of particular concern:
**Uncooked processed meat**
・Prosciutto
·salami
・Chorizo (raw type)
・Carpaccio
・Yukke
・Steak tartare
On the other hand, the following has been heat-treated:
It's relatively safe:
**Cooked processed meats**
・Ham (boneless ham)
・Sausage (cooked)
·bacon
・Fish sausage
[How to enjoy safely]
If you really want to eat prosciutto or salami,
Make sure to cook thoroughly .
**Conditions for killing Toxoplasma**
・Heat for at least 3 minutes at a core temperature of 67°C or higher
- Or heat to a core temperature of 74°C or higher for 15 seconds or more
**Recommended cooking method**
・Prosciutto pizza (thoroughly cooked)
・Pasta with salami (stir-fried thoroughly)
・Prosciutto gratin
・Bacon and eggs (make sure the bacon is cooked well)
There are also some things to keep in mind when eating out.
**Restaurant Notice**
・Avoid prosciutto salad
・Prosciutto topping on pizza
Make sure it's heated enough
・Antipasto plate
I don't eat prosciutto
"But even though I've eaten prosciutto up until now,
There was nothing wrong though..."
You may think so.
Indeed, the infection rate of Toxoplasma
It's not that expensive.
However, when I thought about "what if,"
To protect your baby's health
To temporarily endure
It's not an excessive worry at all.
The gestation period is about 9 months.
For just this short period of time,
By avoiding prosciutto and salami,
It can help protect your baby's health for life.
Instead, enjoy delicious cooked meat dishes.
Have lots of fun.
High-quality protein is
Essential for baby's growth
Because it's an important nutrient.
For your precious baby
A little patience and a lot of love .
Surely the baby that will be born
I'm sure he feels his mother's love.
Liver and eel
The dangers of excessive vitamin A intake
The mechanism that causes deformities
Is it safe to take it about once a week? Recommended intake
"I heard that liver is rich in iron and good for pregnant women..."
"Since eel is packed with nutrients, should we actively eat it?"
In fact, these ingredients
"It's dangerous because it's rich in nutrients."
There's a surprising pitfall.
It is found in large amounts in liver and eel.
Retinol (vitamin A)
For babies in early pregnancy
It can have serious repercussions.
Vitamin A is normally needed by the body
It is an essential nutrient.
・Maintaining eyesight
・Improved immune function
・Maintaining healthy skin and mucous membranes
It performs these functions
It is a valuable nutrient,
"Too much is as bad as too little"
As the saying goes, too much is dangerous.
Why is excessive intake of vitamin A dangerous?
During the first trimester (4-7 weeks),
This is the time when your baby's vital organs are forming.
If you take in large amounts of vitamin A during this time,
Cell division and organ formation
It may cause abnormalities.
Specifically, the following
Increased risk of birth defects:
**Nervous system abnormalities**
・Anencephaly
・Spinal bifida
・Hydrocephalus
**Cardiovascular abnormalities**
- Atrial septal defect
- Ventricular septal defect
Transposition of the great arteries
**Genitourinary system abnormalities**
Kidney malformations
・Hypospadias
**others**
・Cleft lip and palate
Limb deformities
But how much is dangerous to eat?
This is the most important question, isn't it?
[Specific intake guidelines]
**Maximum daily intake during pregnancy: 2,700 μg RAE**
(μgRAE = microgram retinol equivalent)
**Vitamin A content of dangerous foods**
・Chicken liver 100g: **14,000μg RAE**
・Pork liver 100g: **13,000μg RAE**
・Beef liver 100g: **1,100μg RAE**
・Grilled eel 100g: **1,500μg RAE**
・Monkfish liver 100g: **8,300μg RAE**
As you can see from this,
100g of chicken liver is about 5 times the daily limit .
100g of pork liver is about 5 times
You'll get Vitamin A.
"100g isn't that much, is it?"
That's right.
3-4 skewers of yakitori liver,
One portion of stir-fried liver and leek
It easily exceeds 100g.
But is it okay if I do it about once a week?
Many pregnant women wonder,
"Is it okay to eat it occasionally?"
That is what it means.
Vitamin A is actually a fat-soluble vitamin ,
It has the tendency to accumulate in the body.
Water-soluble vitamins (such as vitamin C)
The excess is excreted in urine,
Vitamin A is stored in the liver
It is not easily excreted from the body.
In other words,
"It's okay if it's just for today."
"Once a week is fine"
That way of thinking is dangerous.
[Safe alternative nutritional source]
"But the iron in liver is appealing,
The nutritional value of eel is hard to give up..."
I can understand how you feel.
But don't worry.
These nutrients are
You can get enough of it from other foods.
**Safe Source of Iron**
・Beef thigh (lean meat)
・Tuna (lean meat)
・Bonito
・Komatsuna
·spinach
・Hijiki seaweed
·Tofu
**Safe Source of Vitamin A**
・Carrots
Pumpkin
·spinach
・Komatsuna
·broccoli
These green and yellow vegetables contain
"β-carotene" is
It is converted into vitamin A as needed by the body.
There is no need to worry about overdosing.
[Smart choices during pregnancy]
During the first trimester (up to 15 weeks),
Avoid liver and eel completely.
Even during the second trimester or later,
Limit intake to a small amount (less than 50g) once a month.
Be careful when eating out,
Avoid liver dishes.
"I can't believe I can't eat my favorite unaju..."
You may feel that sadness too.
But this temporary patience ,
To ensure the healthy development of your baby
Imagine it being connected.
The baby was born safely
If you grow up healthy,
Enjoy your favorite foods anytime again
You can enjoy it to your heart's content.
Now for the baby
Food choices made with love
Please keep this in mind.
The pitfalls of herbal tea
Why chamomile and sage induce uterine contractions
Safe Herbs
"I avoided caffeine and switched to herbal tea,
That's also dangerous..."
Instead of coffee or tea
A pregnant woman who chose herbal tea
It's a fact that often surprises people.
"Herbs = natural = safe"
This belief is actually a big misconception .
Because it is a natural plant,
Many of them have powerful pharmacological effects,
There are many herbs that you should be careful with during pregnancy.
Why are herbs dangerous?
Many herbs were originally
It is a plant that has been used as a medicinal herb .
・Promotes blood circulation
・Adjusting hormone balance
- Promotes uterine contractions
・Normalization of menstrual cycle
These effects are necessary for everyday health management.
It is valid, but
Unexpected effects on the body during pregnancy
It may be given.
What's particularly frightening is that
It promotes uterine contractions .
This means:
·abortion
Premature birth
Placental abruption
Serious complications such as
There is a risk of causing this.
Dangerous herbs that should be avoided at all costs
**Herbs that promote uterine contractions**
・**Sage**: Powerful uterine contraction effect
・**Rosemary**: Increases blood pressure, stimulates the uterus
・**Time**: Uterine contractions, increased blood pressure
・**Oregano**: Promotes uterine contractions
・Basil (when taken in large amounts): Stimulates the uterus
**Herbs that affect hormone balance**
Angelica: Estrogen-like effects
・**Fennel**: Estrogen-like effect
Licorice: Increases blood pressure
・**Ginseng**: Effects on blood pressure and blood sugar levels
**Other Dangerous Herbs**
Aloe: laxative, uterine contraction
St. John's Wort: Drug interactions
Echinacea: Overstimulating the immune system
Juniper berries: Strong kidney stimulant
[Unexpected Dangers of Chamomile]
"Relax with chamomile tea"
Many pregnant women think this way,
In fact, it is one of the herbs that you need to be careful with.
In chamomile,
- **Promotes uterine contractions**
・**May cause allergic reactions**
- **Effects on blood clotting**
It has been reported that there are
Especially in the early stages of pregnancy,
It may increase the risk of miscarriage
It's safer to avoid it.
[Herbs considered relatively safe]
Not all herbs are dangerous.
The following herbs are
It is considered relatively safe in moderate amounts.
**Highly safe herbal tea**
・**Rooibos tea**: Caffeine-free, antioxidant properties
Peppermint: Relieves morning sickness (in small amounts)
Ginger: Relieves morning sickness (in small amounts)
・**Lemon balm**: Relaxing effect (small amount)
・**Raspberry leaf**: Only in the third trimester (after 37 weeks)
However, even if it is "relatively safe,"
Do not take large amounts .
It's important to limit your intake to 1-2 cups per day.
[Are commercially available herbal teas for pregnant women safe?]
It says "For pregnant women only."
Herbal teas are also available for sale,
It cannot be said to be 100% safe.
Please check the following before purchasing:
・Detailed display of ingredients
-Whether or not the manufacturer has conducted safety tests
- Is there a recommendation from an obstetrician/gynecologist?
・Caution: "Consult your doctor if pregnant"
[Safest Drink Choices]
After all, during pregnancy
The safest drinks to drink are:
1. **Water** (room temperature, lukewarm water)
2. **Barley Tea** (Caffeine-free)
3. **Rooibos Tea**
4. **Decaf Coffee/Tea**
5. **100% fruit juice** (diluted)
"It's a shame I can't drink stylish herbal tea..."
You may think so, but
Considering the safety of the baby,
The simple and safe option is the best right now.
The gestation period is about nine months
It's a short period in life.
Just for now, I'll refrain from drinking herbal tea.
Slowly after giving birth
Your favorite herbal tea
Why not make time to have fun?
The healthy growth of the baby is
The best thing for mom
It should be relaxing for the mind .
artificial sweetener
Effects on the fetus
Foods containing aspartame and sucralose
A safe choice
"I switched to diet drinks to cut down on sugar,
Are artificial sweeteners okay for babies?
Pregnant women who are conscious of weight management
This is a question I often have.
"It's safe because it has zero calories."
"Healthier than sugar"
That is the image that artificial sweeteners tend to have, but
Regarding intake during pregnancy
Careful decision-making is required .
[Types and characteristics of artificial sweeteners]
Currently approved for use in Japan
The main artificial sweeteners include:
**Artificial Sweeteners**
・**Aspartame**: 200 times sweeter than sugar
Acesulfame K: 200 times sweeter than sugar
・**Sucralose**: 600 times sweeter than sugar
Saccharin: 300-500 times sweeter than sugar
**Naturally derived sweeteners**
・**Stevia**: Plant-derived, 250 times sweeter than sugar
・**Monk Fruit**: Plant-derived, 300 times sweeter than sugar
These sweeteners are
Although its safety has been recognized by the Ministry of Health, Labor and Welfare,
Safety during pregnancy
There is not enough data yet .
[Special precautions for aspartame]
Aspartame in the body
It breaks down into three components:
・**Aspartic acid** (40%)
Phenylalanine (50%)
Methanol (10%)
Of these, particular attention should be paid to
It's phenylalanine .
Phenylanine is
"Phenylketonuria"
For people with genetic disorders
It will have a serious impact.
If a pregnant woman has this condition,
or if your partner is a carrier,
It can also be passed on to your baby.
Therefore, foods containing aspartame
**Contains phenylalanine**
Display is mandatory.
Concerns about artificial sweeteners during pregnancy
In recent research,
Artificial sweeteners during pregnancy
There are reports such as:
**Possible risk of premature birth**
High intake of aspartame
May increase risk of premature birth
Some studies suggest this.
Childhood Obesity Risk
Consuming artificial sweeteners during pregnancy
The future of the unborn child
May increase risk of obesity
It is being discussed.
**Effects on gut bacteria**
Artificial sweeteners affect gut bacteria balance
This can have an effect on the fetus.
The possible impact is being investigated.
However, the results of these studies
It is not yet definitive,
It is true that we cannot say with absolute certainty that it is dangerous.
[Common foods containing artificial sweeteners]
Surprisingly, many foods
Artificial sweeteners used:
**drink**
・Diet Coke
・Zero calorie drinks
・Sports drinks (some)
・Flavored water
**Sweets and Desserts**
・Sugarless gum
・Diet jelly
・Calorie-free ice cream
・Diet yogurt
**Seasonings/processed foods**
・Diet dressing
・Low calorie miso
・Diet bread
[Smart choices during pregnancy]
So how about during pregnancy?
Should I use it with sweeteners?
**Basic policy: Avoid as much as possible**
It is not necessary to completely ban
It is wise to avoid large daily doses.
**Choosing Safe Sweeteners**
1. **Sugar** (moderate amount)
2. **Honey** (cooked)
3. **Maple syrup**
4. **Cane sugar**
5. **Coconut Sugar**
**Utilizing natural sweetness**
・Utilizing the natural sweetness of fruit
・Bananas, apples, strawberries, etc.
・Dried fruits (without additives)
・The sweetness of sweet potatoes and pumpkins
When you really want something sweet
Sweets during pregnancy
There are times when you just want something.
In that case:
・Homemade sweets using fruit
・Japanese sweets made with a small amount of sugar
・Milk agar (less sugar)
·sweet potato
・Fruit yogurt (unsweetened yogurt + fruit)
"I'm worried about artificial sweeteners and sugar...
What should I eat?”
You may feel anxious in that way.
But the important thing is balance .
Rather than striving for perfection and getting stressed,
Choose natural sweeteners whenever possible
"Enjoy a little bit of what you like every once in a while"
It is important to have a flexible mindset.
Thinking of the baby
A mother's love is
It will be the sweetest gift ever.
Mercury accumulation in large fish
Intake standards for tuna, alfonsino, and shark
Small fish-focused practical menu
"The king of sushi, can't I have tuna too?"
"I heard fish is good for you, but I didn't know there were restrictions..."
Fish is a source of high-quality protein and DHA and EPA.
Although it is a valuable source of
"Choosing the right type of fish" during pregnancy
It will be very important.
The reason is,
Accumulated in some large fish
"Methylmercury"
It is a hazardous substance.
Why does mercury accumulate in fish?
Mercury was originally found on Earth
It is a naturally occurring element
Industrial activities have led to increased marine pollution,
The concentration is high.
Mercury in the ocean is released by bacteria
"Methylmercury"
It transforms into a more toxic form.
This methylmercury is
It gets concentrated through the food chain.
**Mechanism of concentration through the food chain**
Phytoplankton (low concentration)
↓
zooplankton
↓
small fish
↓
medium sized fish
↓
**Large fish (high concentration)**
In other words, they are at the top of the food chain
The longer the lifespan of a large fish,
High levels of mercury in the body
It's likely that it's accumulating.
[Effects of methylmercury on the fetus]
Methylmercury easily crosses the placenta
It has the property of being accumulated in the fetal brain.
The fetal brain is undergoing rapid development
The effects of methylmercury
It is in a very receptive state.
**Effects of high mercury exposure**
- Mental development delay
・Motor function impairment
-Delayed language development
-Decreased learning ability
・Decreased attention and memory
However, these symptoms
This is in case of large doses ,
If you keep the dosage appropriate
There's no need to worry too much.
[Large fish to watch out for]
The Ministry of Health, Labor and Welfare is calling for caution.
Fish that are high in mercury:
**Fish to avoid**
・**Splendid alfonsino**: 80g or less once a week
Marlin: 80g or less once a week
・**Dream scorpionfish**: 80g or less once a week
・**Southern bluefin tuna (Indian tuna)**: 80g or less once a week
**Fish that require special attention**
・**Baiguy**: Up to twice a week
Sharks: once a week or less
・**Deep-sea fish**: Restrictions apply depending on the species
"How much is 80g?"
・About 5-6 slices of sashimi
・About 1 small piece of fillet
・About 4-5 pieces of sushi
Surprisingly safe fish
On the other hand, the following fish
Low mercury content
Safe to eat during pregnancy:
**Safe Blue Fish**
・**Sardines**: Rich in DHA and EPA
・Mackerel: High in nutritional value
・**Flavor**: Affordable and delicious
・**pacific saury**: A seasonal delicacy
**Safe white fish**
・**Tai**: High-quality protein
・Flounder: Easy to digest
・Flatfish: Mild and easy to eat
・Cod: Ideal for hotpot dishes
**Safe Freshwater Fish**
・**Salmon**: Rich in astaxanthin
・Masu: Well-balanced nutrition
[Safety of each type of tuna]
Good news for pregnant women who love tuna.
Not all tuna are dangerous.
**Relatively safe tuna**
・**Yellowfin tuna**: About twice a week
・**Albacore tuna**: About twice a week
・**Bigeye tuna**: OK about twice a week
**Tuna that requires caution**
・Bluefin tuna (hon-maguro): 80g or less once a week
・Southern bluefin tuna: 80g or less once a week
Often seen at conveyor belt sushi restaurants
Most of the "tuna"
Yellowfin tuna and bigeye tuna,
There's no problem if it's in moderation.
[Practical diet centered on small fish]
Avoiding mercury
Tips for getting the most nutrition from fish:
**Fish dishes 3-4 times a week**
・Monday: Mackerel simmered in miso
・Wednesday: Grilled sardines
Friday: Grilled salmon in foil
・Sunday: Horse mackerel nanbanzuke
**Utilizing canned goods**
・Canned mackerel (boiled or miso-marinated)
・Canned sardines (in oil or stewed in tomatoes)
・Salmon flakes
・Canned tuna (yellowfin tuna)
"My favorite tuna sashimi
It's sad that I can't eat it often..."
I can understand how you feel.
But small fish have things that big fish don't.
It has great nutritional value.
-Rich in calcium (can be eaten with the bones)
・High concentration of DHA and EPA
・Reasonable price
・A wide variety of cooking methods
It can only be detected during pregnancy
You may discover a new fish that tastes delicious .
For your baby's healthy brain development
Safe and nutritious fish
I hope you have a lot of fun.
Raw eggs/soft-boiled eggs
Salmonella risk
Soft-boiled eggs, carbonara, and homemade mayonnaise
Correct cooking method
"Is it okay to eat soft-boiled eggs during pregnancy?"
"I want to make potato salad with homemade mayonnaise..."
Eggs are a prime example of high-quality protein
During pregnancy, the degree of heat
It's a food item that requires caution.
The reason is that raw eggs and soft-boiled eggs
Caused by "Salmonella"
There is a risk of food poisoning.
[What is Salmonella?]
Salmonella is found in chickens, pigs, cattle, etc.
It is a bacterium that normally resides in the intestines.
Even if a healthy adult is infected,
·abdominal pain
·diarrhea
Fever
It often ends with symptoms such as
During pregnancy, the immune system is weakened,
It may cause serious symptoms .
Risk of Salmonella Food Poisoning During Pregnancy
-High fever (above 39°C)
Severe abdominal pain and diarrhea
・Dehydration symptoms
- Bacteremia (bacteria entering the bloodstream)
These symptoms may cause
- Induction of uterine contractions
-Decreased blood flow to the placenta
- Risk of premature birth or miscarriage
Serious complications such as
It may cause.
[The reality of salmonella contamination in eggs]
"But until now, I've eaten raw eggs.
I've never had food poisoning..."
Indeed, the safety of Japanese eggs is
It is one of the best in the world.
**Salmonella contamination rate in eggs in Japan**
・**Outer (shell)**: Approximately 3-4%
・**Inside (egg white and egg yolk)**: Approximately 0.0029%
In other words, about 1 in 30,000
It's a very low probability.
However, "low probability = safety"
It cannot be said for sure.
During pregnancy,
"Risk of the unexpected"
It is important to carefully avoid it.
[Conditions for killing Salmonella]
Salmonella is heat-sensitive
Appropriate heating will kill it completely.
**Completely safe heating conditions**
・**Cook at a core temperature of 75°C or higher for at least 1 minute**
Or **at 65°C or higher for 5 minutes or more**
If this condition is met,
It kills 100% of Salmonella bacteria.
[Safety checks by cooking method]
**❌ Egg dishes to avoid**
・Raw eggs (raw eggs on rice, raw eggs in sukiyaki, etc.)
・**Hot spring eggs** (core temperature below 65℃)
・**Soft-boiled fried egg** (yolk is runny)
・**Melty omelette** (soft-cooked in the center)
・**Homemade mayonnaise** (made with raw eggs)
・**Tiramisu** (made with raw eggs)
・**Carbonara** (when using raw eggs)
・**Ice cream** (handmade, made with raw eggs)
**⭐ Safe Egg Dishes**
・**Fully cooked fried egg**
・**Hard-boiled eggs** (boil for at least 10 minutes)
・**Scrambled eggs** (thoroughly cooked)
・**Chawanmushi** (solidified to the center)
・**Thick omelet** (cooked all the way through)
・**Omurice** (thoroughly cooked)
[When you really want to eat a soft-boiled egg]
"But I don't want to give up the deliciousness of soft-boiled eggs..."
In that case, use the following method
You can enjoy it safely.
**Using low-temperature cooking methods**
・Heat at 65℃ for 5 minutes or more
- Accurate measurement with a thermometer
・Cooking in vacuum packs
**Utilizing commercially available products**
・Pasteurized liquid eggs (packaged)
・Pre-cooked soft-boiled eggs (convenience stores, etc.)
・Pasteurized mayonnaise (commercially available)
Commercially available mayonnaise
We use **pasteurized eggs**,
**Adjust the acidity**
It is safe because it inhibits bacterial growth.
[How to make safe homemade carbonara]
For pregnant women who love carbonara
Here are some safe recipes:
**material**
・Pasta: 100g
・Whole egg: 1
・Grated cheese: 2 tablespoons
・Bacon: 50g
・Milk: 2 tablespoons
**How to make**
1. Mix eggs, milk, and powdered cheese
2. Fry the bacon in a frying pan
3. Add the boiled pasta and mix.
4. **Turn off the heat** and add the egg mixture.
5. **Heat over low heat for 1-2 minutes** while stirring
6. Cook until the egg mixture is cooked but not too solid.
The point is,
**"Turn off the heat and add the egg mixture.
Heat gently over low heat.**
How to tell if an egg is fresh
To reduce the risk of salmonella,
It's also important to choose fresh eggs.
**Characteristics of fresh eggs**
No cracks in the shell
- The expiration date is new
The egg white is raised
・The yolk is firm
・Sinks when placed in water
**How to save**
・Store in the refrigerator (below 10°C)
・Use within the expiration date
・If the shell cracks, cook it.
"I miss the deliciousness of raw eggs..."
I can understand how you feel.
But for just these past nine months,
Thoroughly cooked egg dishes
Would you like to have some fun?
Even fully cooked eggs,
・Fluffy scrambled eggs
・Chawanmushi with a strong dashi flavor
・Fragrant thick omelet
There are so many delicious things to enjoy.
Keeping your baby safe
The appeal of new egg dishes
Make this your time to discover it.
Surely the baby too
Full of mommy's love
Safe and delicious egg dishes
They'll be happy.
Protect your baby
Safe meal plan
Even pregnant women with many restrictions can enjoy it
Weekly menu and dining guide
"So what should I eat?"
"There are so many restrictions, I can't enjoy anything anymore..."
So far, I have been telling you about the precautions for many ingredients,
Pregnant women who feel the same way
There may be some.
But don't worry.
Safe to enjoy during pregnancy
There are plenty of delicious meals available.
With the right knowledge,
Without feeling restricted,
A nutritious and delicious diet
You can send it.
Ideal dietary balance during pregnancy
First, what you need during pregnancy
Check your nutritional balance.
**Staple foods (carbohydrates): 50-60%**
・Rice, bread, noodles
・Important as an energy source
**Main dish (protein): 15-20%**
・Meat, fish, eggs, legumes
- Essential for baby's growth
**Side dishes (vitamins and minerals): 20-30%**
・Vegetables, mushrooms, seaweed
・Health management and nutritional balance
**Other (fats and other): 10-15%**
・Oils, nuts, dairy products
・Appropriate intake is important
[One-week safe menu plan]
We will provide you with a specific menu for the week.
All the dishes I have mentioned so far
It meets safety standards.
**[Monday] Nutritious Japanese cuisine**
Breakfast: Rice, miso soup (with wakame seaweed and tofu), grilled salmon, and boiled komatsuna
Lunch: Oyakodon (thoroughly cooked egg), spinach with sesame dressing
・**Dinner**: Rice, mackerel simmered in miso, simmered hijiki seaweed, tofu miso soup
**[Tuesday] Change your mood with Western food**
Breakfast: Bread, scrambled eggs, salad, milk
Lunch: Omelet rice (thoroughly cooked), vegetable soup
Dinner: Hamburg steak (fully cooked), mashed potatoes, warm vegetable salad
**[Wednesday] Seafood Day**
・**Breakfast**: Rice, grilled sardines, stir-fried vegetables
Lunch: Chirashizushi (cooked seafood only), soup
・**Dinner**: Grilled salmon in foil, seasoned rice, kenchinjiru soup
**[Thursday] Chinese Style Arrangement**
・**Breakfast**: Chinese rice porridge, chawanmushi, pickles
Lunch: Fried rice, gyoza (thoroughly cooked), Chinese soup
・**Dinner**: Mapo tofu, green pepper and pork stir-fry, rice
**[Friday] Have fun with pasta**
Breakfast: French toast (thoroughly cooked), fruit salad
Lunch: Pasta with meat sauce, Caesar salad (commercially available dressing)
Dinner: Risotto, gratin (thoroughly cooked), vegetable soup
**[Saturday] Handmade Day**
・Breakfast: Pancakes, yogurt, fruit
Lunch: Homemade pizza (pre-heated toppings), corn soup
・**Dinner**: Sukiyaki (thoroughly simmered), rice, pickles
**[Sunday] Family Feast**
・**Breakfast**: Japanese set meal (rice, grilled fish, omelet, miso soup)
Lunch: Curry rice, pickled vegetables, salad
・**Dinner**: Chirashizushi, Chawanmushi, Clear Soup, Dessert
[Guide to making smart choices when eating out]
Eating out can be enjoyed safely if you use some ingenuity.
**🍣Conveyor belt sushi/sushi restaurant**
・Shrimp, crab, eel, inari sushi
・Grilled menu (pre-heated)
・Sushi rolls (kappa rolls, natto rolls, etc.)
・Chawanmushi, udon
❌ Avoid: Raw fish in general, salmon roe, sea urchin
**🍝 Italian Restaurant**
・Margherita pizza
・Meat sauce, tomato sauce pasta
·risotto
・Grilled dishes (meat and fish)
❌ Avoid: Prosciutto, natural cheese, carpaccio
**🥘 Family Restaurant**
Hamburger steak (cooked well)
・Gratin, Doria
・Steak (well done)
・Omurice
Avoid: Rare steak, soft-boiled egg dishes
**🍲 Japanese Restaurant**
・Set meals (grilled fish, simmered dishes)
·Tempura
・Udon, soba
・Kamameshi
❌ Avoid: Sashimi set meals, liver dishes
[How to order well when eating out]
**Specify temperature**
"Please cook the meat thoroughly."
"Make sure the eggs are cooked thoroughly."
**Check the ingredients**
"Is the cheese heated?"
Are raw ingredients used?
**Please provide a replacement**
"Can I use bacon instead of prosciutto?"
"Can I change the soft-boiled eggs to hard-boiled eggs?"
[Nutrition Tips]
Even with limitations,
Tips for good nutrition:
**Relieves iron deficiency**
・Beef round, bonito, komatsuna
・Take with vitamin C (increases absorption rate)
・Cooking in an iron pot
**Ensure calcium**
・Dairy products (safe)
・Small fish (sardines, horse mackerel)
・Green and yellow vegetables
**Folic acid intake**
・Spinach, broccoli
・Beans, asparagus
・Use supplements
[Nutrition for the soul is also important]
Finally, I would like to tell you something very important.
In our quest for the perfect meal,
If you let stress build up, it will defeat the purpose.
・Enjoy a small amount of something you like every once in a while
- Cherish meals with family and friends
・When someone cooks for you, express your gratitude.
Praise yourself by saying, "I did my best today."
**80% safe food,
20% is emotional nutrition**
Try to think about that balance.
The food you lovingly choose
For the baby in the womb
It is the ultimate "gift of love."
Don't seek perfection too much,
But while keeping the important points in mind,
Have a fun and delicious pregnancy
Please send it to me.
For the baby you will soon meet,
And above all
For you who are working hard .
It's sure to be wonderful
You will become a mother.
👉Reviewing the basics of dietary restrictions
Have your concerns about diet during pregnancy been resolved?
We hope this guide helps you have a safe and enjoyable pregnancy.
The important thing is to have the right knowledge
It's about making loving food choices.
Wishing you and your baby healthy and happy days,
I'm rooting for you from the bottom of my heart.
To all the hard working moms out there,
Thank you for your hard work.