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Module 2
Prenatal Toxin Avoidance Quick-Reference Card
The exposures that matter most during pregnancy — and what to do about them
Highest Priority: Avoid Completely
Alcohol— No safe amount during pregnancy. Crosses placenta directly.
Tobacco / nicotine products— Including vaping. Restricts blood flow to placenta.
Cannabis / THC— Associated with low birth weight and developmental effects.
Lead exposure— Old paint, some imported ceramics, certain spices. Test your water.
Mercury (high-mercury fish)— Avoid: shark, swordfish, king mackerel, tilefish, bigeye tuna.
Cat litter (toxoplasmosis)— Have someone else change it, or wear gloves + wash hands.
Raw/undercooked meat— Listeria and toxoplasmosis risk.
High Priority: Minimize Exposure
| Category | Common Sources | Simple Swaps |
|---|---|---|
| Pesticides | Conventional produce, lawn treatments | Buy organic Dirty Dozen; no lawn chemicals |
| BPA/Phthalates | Plastic containers, receipts, canned food | Glass storage; decline receipts; fresh or frozen food |
| PFAS | Non-stick cookware, stain-resistant fabrics | Cast iron or stainless steel; untreated fabrics |
| Formaldehyde | New furniture, pressed wood, some nail products | Ventilate new items; skip gel manicures |
| Air pollution | Traffic exhaust, indoor combustion | HEPA filter for bedroom; avoid high-traffic areas |
| Mold | Damp areas, old buildings | Fix leaks immediately; dehumidifier if >50% humidity |
| Flame retardants | Furniture foam, electronics | Wash hands before eating; vacuum with HEPA |
Food Safety Quick Rules
- 1Eat 2-3 servings of low-mercury fish per week (salmon, sardines, anchovies, herring)
- 2Wash all produce thoroughly — even organic
Safe Fish Choices
Best Choices (2-3x/week)
- ✓Salmon (wild)
- ✓Sardines
- ✓Anchovies
- ✓Herring
- ✓Trout
- ✓Atlantic mackerel
Avoid Entirely
- ✗Shark
- ✗Swordfish
- ✗King mackerel
- ✗Tilefish
- ✗Bigeye tuna
- ✗Orange roughy
Don't let this list overwhelm you. Focus on the top 3 exposures you can control today. Any reduction helps. Perfect isn't the goal — better is.
Getting Started
Don't try to eliminate everything at once — that's paralyzing. Start with the 'Highest Priority' items this week. Move to 'High Priority' next month. Progress beats perfection.
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