cause problems with brain development,” said Dr. Fujita. These larger fish should be avoided completely during pregnancy. Medium-mercury fish like mahi mahi can be eaten occasionally (up to one serving per week). “Small fish and salmon are okay.” So feel free to enjoy those (and canned light tuna) in place of your favorite large fish. Two other food categories to exercise caution with during pregnancy are cold cuts and unpasteurized dairy. Listeria contamination can pose serious risks during pregnancy because the infection can spread to the baby. Cold cuts should be heated until steaming hot (165°F) before eating. When choosing cheese, check the label to make sure it is made with pasteurized milk and follow current food-safety guidance, particularly for soft and fresh cheeses. Also, Dr. Fujita recommends that you avoid eating leftovers that have been stored too long to prevent getting food poisoning. Following key food-safety guidelines and healthy lifestyle habits before and during pregnancy isn’t about rigid restrictions. It’s about helping protect your baby’s development and building a healthy foundation from day one. Maintain Your Workouts There’s no need to give up exercise when pregnant. Talk with your doctor about any necessary modifications based on your pregnancy. “You should be able to talk while exercising,” said Dr. Fujita. Low-impact activities like walking and swimming are comfortable and allow you to keep your body in shape. 134 Hawaii Parent NOVEMBER/DECEMBER 2026
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