Which "Health Foods" Should I Avoid and Which Can I Enjoy in Pregnancy?

As if pregnancy wasn’t complicated enough, now you have to wade through a sea of “healthy” packaged foods with promises like “anti-inflammatory,” “gut-loving,” and “supercharged with antioxidants.” But the truth is, not every food that’s marketed as “healthy” is safe or suitable for your pregnancy diet. So, let’s break it down in the most humorous and enlightening way possible, because antenatal care is about more than just reading labels—it’s about making informed choices that are best for you and your baby.

Health Foods to Avoid in Pregnancy

1. Protein Bars – Too Much of a “Good Thing”

Ah, protein bars. They’re everywhere, aren’t they? Packed with promises of making you feel full and giving you an energy boost, they might seem like the perfect snack to grab while you’re on the go. But wait—before you devour that peanut butter-flavored bar, let’s take a closer look.

• Why You Should Avoid It: Many protein bars are packed with hidden sugars, artificial sweeteners (hello, stevia, and sucralose!), and other processed ingredients that can wreak havoc on your pregnancy diet. These bars are often loaded with more calories than they’re worth, making them a sneaky way to gain unnecessary weight. Additionally, some protein bars contain soy protein isolate, which might not be great for you in large quantities.
• What to Eat Instead: Reach for a handful of mixed nuts, or go for a piece of fruit with a small portion of cheese for a more balanced, whole-food snack. Your baby will thank you for the wholesome energy!

2. “Detox” Teas – A No-Go for Your Baby Bump

“Detox” teas. They sound so refreshing and full of promise, don’t they? Packed with exotic herbs and touted as “cleansing” and “purifying,” these teas are sold in sleek, trendy boxes, usually marketed to anyone looking to reset their body. But when you’re pregnant, these teas are more of a “toxin” than a cure.

• Why You Should Avoid It: Many detox teas contain herbs like senna (a natural laxative) or dandelion root, which can cause cramps, dehydration, or other digestive issues. Some teas also contain high doses of caffeine or other stimulants, which, in large quantities, can be unsafe during pregnancy. Plus, they might mess with your already sensitive digestion, leaving you in a state of confusion and discomfort.
• What to Drink Instead: A much safer alternative is herbal teas like ginger (to help with nausea) or peppermint (for indigestion). Stick to caffeine-free options that promote relaxation during pregnancy.

3. Packaged Smoothie Mixes – Too Much Sugar in Disguise

We’ve all been there—looking at a bright, vibrant package of frozen smoothie mix that promises to give you the “ultimate nutrient boost” in minutes. What’s not to love, right?

• Why You Should Avoid It: While smoothie mixes may seem like a quick and easy way to get your fruit and veggie fix, many are packed with added sugars or preservatives to extend shelf life. These ingredients could spike your blood sugar, leaving you feeling sluggish, and they don’t provide the wholesome nutrients that fresh fruits and veggies can offer.
• What to Eat Instead: Make your own smoothies with fresh fruits, vegetables, and a splash of unsweetened almond milk or Greek yogurt. Add some flaxseeds or chia seeds for extra fibre, omega-3 fatty acids, and protein. You’ll get a much more wholesome, energising drink without all the sugar overload.

4. “Gluten-Free” Packaged Snacks – Beware of the Empty Calories

Gluten-free snacks are the go-to for many people, whether they have celiac disease or are just trying to cut gluten from their diet. But just because something is gluten-free doesn’t necessarily make it healthy—especially during pregnancy.

• Why You Should Avoid It: Many gluten-free packaged foods are made with refined grains like rice flour or cornstarch, which provide little to no nutritional value. These snacks are often stripped of fibre and nutrients and packed with excess sugars and fats to make them taste better. That’s a lot of empty calories without the nutrition your growing baby needs.
• What to Eat Instead: Stick to whole grains like quinoa, brown rice, and oats, which are naturally gluten-free and full of fibre, B vitamins, and protein. You can also indulge in sweet potatoes and legumes, which are not only gluten-free but nutrient-dense.

5. Instant Oatmeal Packets – A Sugary Morning Trap

The allure of instant oatmeal packets is hard to resist. Pop a packet in the microwave, and in two minutes, you’ve got breakfast. The problem is, many of these “quick and easy” oatmeal packets are not as wholesome as they seem.

• Why You Should Avoid It: Many instant oatmeal packets are loaded with sugar, preservatives, and artificial flavours. Instead of nourishing your body with fibre-rich oats, you’re getting a sugar spike that can cause energy crashes and trigger pregnancy-related nausea. Some brands also sneak in non-organic oats, which may contain pesticide residues.
• What to Eat Instead: Choose steel-cut oats or whole rolled oats, and add your own toppings. Try mixing in berries, a spoonful of peanut butter, or a drizzle of honey for natural sweetness. It takes a bit longer to cook, but the result is much more satisfying and nourishing for your baby.

Health Foods You Can Enjoy in Pregnancy

1. Nut Butters – The Creamy Pregnancy Delight

Nut butters like peanut butter, almond butter, or cashew butter have earned their reputation as a healthy snack for a reason. They’re rich in healthy fats and protein—key for growing babies and supporting your pregnancy journey.

• Why You Can Enjoy It: These butters are nutrient-dense and will keep you full for longer. They also provide vital vitamins and minerals like magnesium and vitamin E, both of which are essential during pregnancy.
• What to Watch Out For: Make sure to choose nut butters with no added sugars or preservatives. Go for the ones that have 100% nuts as the only ingredient. Spread on whole grain toast or add to smoothies for a creamy, satisfying treat.

2. Chia Seeds – Tiny Superheroes of the Health World

Tiny chia seeds are mighty when it comes to antenatal nutrition. Despite their size, they pack a punch with their nutritional benefits.

• Why You Can Enjoy It: Chia seeds are an excellent source of omega-3 fatty acids, fibre, and protein—all of which are beneficial for both you and your baby. They’re also full of antioxidants, which can help reduce inflammation in your body and support your overall wellbeing during pregnancy.
• What to Watch Out For: Chia seeds can absorb a lot of liquid, so be sure to mix them with plenty of liquid (like water, almond milk, or juice) before eating them. They’re perfect for making chia pudding or adding to smoothies and oatmeal.

3. Coconut Oil – Not Just for Your Hair Anymore

Coconut oil has moved beyond being the secret to shiny hair and skin—it’s now a popular staple in the kitchen, especially for antenatal care.

• Why You Can Enjoy It: Coconut oil is rich in medium-chain fatty acids (MCFAs), which are easier for the body to digest and provide a quick energy source. Plus, it has anti-inflammatory properties and can even help support your immune system.
• What to Watch Out For: Despite its benefits, coconut oil is still high in calories, so use it in moderation. A teaspoon in your smoothies or as a cooking oil for sautéing vegetables is enough to reap the rewards without overdoing it.