DEAR ALICE,
I AM EIGHT WEEKS PREGNANT AND CONCERNED ABOUT PROPER NUTRITION. ALTHOUGH
I AM NOT ABLE TO EAT MUCH NOW ("MORNING SICKNESS," WHICH LASTS ALL DAY!),
I WONDER IF IT'S OKAY TO EAT SUSHI AND YOGURT. THANKS A LOT.
Dear Reader,
It's important to be concerned with your nutrition during pregnancy.
Many nutrients are vital for proper fetal development. Calcium is one of
these nutrients, and yogurt is an excellent source of it. Women need at
least 1,000 milligrams of calcium and 5 micrograms of vitamin D a day
when pregnant. If not enough of these nutrients is taken in during
pregnancy, then the embryo may be at risk for abnormal development.
Why is calcium intake essential for pregnant women? It's removed from the
mother's bones during the early stages of fetal development to provide the
fetus with the calcium necessary for its normal bone and teeth
development. In the last few weeks of pregnancy, over 300 milligrams of
calcium are delivered to the fetus every day from the mother. Expectant
mothers also need calcium during pregnancy to help save their own bones
while creating fetal bone. It's recommended that women consume 1,000
milligrams of calcium per day during pregnancy. Nursing mothers also need
to consume 1,000 milligrams of calcium each day. To make the most of the
calcium you take in, make sure you also have some vitamin D, which plays
an essential role in the absorption of calcium. Since yogurt does not
have vitamin D, get it via sunlight and vitamin D fortified milk.
When eating sushi, pregnant or not, consider the following guidelines.
When people eat raw, uncooked, or improperly or inadequately
cooked/handled seafood, they are taking health risks. Illnesses that may
develop include hepatitis A, worms, parasites, viral intestinal
disorders, and other diseases. Microorganisms in raw seafood are hidden;
sometimes, experts even have trouble detecting them. Freezing fish will
only kill mature parasitic worms. The only way to fully kill worm eggs
and other microorganisms is by fully and properly cooking fish. This is
the best way to avoid any unwanted sickness. The safest way to enjoy
sushi is to choose the fully cooked or vegetarian varieties, such as
those that include cooked seafood [e.g., fully cooked eel (unagi) or
shrimp (ebi)], vegetables [e.g., cucumber (kappa) maki], avocado (e.g.,
California roll), and other ingredients.1
Good luck with your pregnancy.
- Alice
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Okay to eat sushi and yogurt during pregnancy?
