EAT THIS, NOT THAT IN PREGNANCY

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.