Being pregnant can be a whirlwind of excitement + anxiousness mixed with hormonal changes causing a roller-coaster ride. It can be overwhelming with a lot of different advice, information, and opinions out there. Let’s bust through some of the myths of what or what not to eat that can make it simpler.
EATING HEALTHY IN PREGNANCY CHEAT-SHEET:
FISH +/OR SEAFOOD:
EAT- wild salmon, sardines, rainbow trout, mussels with a max of 8-12 ounces, or 2-3 servings per week
X- Albacore and bluefin tuna, swordfish, tilefish, shark, raw sushi
MEAT:
EAT- ORGANIC grass-fed, free-range meats
X- Conventional (factory-farmed) meat, raw meat, deli meat
CHEESE:
EAT- Organic pasteurized cheese
X- Processed cheese, conventional (factory-farmed) cheese
EGGS:
EAT- well-cooked organic eggs
X- Raw eggs or conventional (factory-farmed) eggs
FRUITS/VEGETABLES:
EAT- EWG Clean Fifteen or Organic if on the Dirty Dozen List
X- Non-organic produce from the EWG Dirty Dozen list *See below
What is the EWG and why do we care what they have to say? The Environmental Working Group (EWG) is a nonprofit organization dedicated to protecting human health and the environment. This organization has a mission to empower people to live healthier lives in a healthier environment (like we do here at The Chiropractic Place!). They publish an annual list of the top 12 foods with the highest amount of pesticide residues (Dirty Dozen) and 15 produce with the least amount (Clean Fifteen)
DIRTY DOZEN 2021- The most important to buy organic.
1. Strawberries
2. Spinach
3. Kale, collard, mustard greens
4. Nectarines
5. Apples
6. Grapes
7. Cherries
8. Peach
9. Pears
10. Bell and hot peppers
11. Celery
12. Tomatoes
THE CLEAN FIFTEEN 2021- The least critical to buy organic
1. Avocado
2. Sweet Corn*
3. Pineapple
4. Onions
5. Papaya*
6. Sweet peas (frozen)
7. Eggplant
8. Asparagus
9. Broccoli
10. Cabbage
11. Kiwi
12. Cauliflower
13. Mushrooms
14. Honeydew melon
15. Cantaloupe
* According to the EWG, there is a percentage of sweet corn, papaya and summer squash sold in the United States produced from genetically modified seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.