While the research is compelling and alarming, the science is ongoing, and there is still some uncertainty about the magnitude of risk. Some findings, particularly those on the effects of BPA, are inconsistent and controversial. “What we’re talking about now is this kind of gray zone where some of us feel like we have enough evidence to be concerned,” said Kim Harley, Ph.D., a reproductive epidemiologist and associate director of the Center for Environmental Research and Children’s Health at the University of California Berkeley. “We can’t say 100 percent that plastics are going to cause harm to your baby,” she said, but the research is convincing enough that it’s worth trying to avoid these chemicals when you can.

Understand why you should reduce your exposure.

Because of the lack of sufficient government regulations surrounding chemicals in food and plastics, said Dr. Sathyanarayana, the pediatrician from Seattle, the burden is on people to decide for themselves what is safe. She and Dr. Trasande, on behalf of the American Academy of Pediatrics, have called for better federal regulations to protect kids from plastics and food additives.

Figuring out what to avoid can feel overwhelming in a world awash in plastic, but a little reduction can go a long way. Phthalates and bisphenols don’t stay in your body permanently, so making changes has an immediate effect. “If you reduce your exposure, you can wash out these chemicals from your body within a matter of days,” Dr. Harley said. It’s impossible to completely eliminate such chemicals from your life, however, so go about it in a way that makes sense for you, said Dr. Sathyanarayana.

Prioritize fresh, whole foods.

The more steps there are between farm and table, the more chances for chemicals found in things like plastic tubing or storage containers to find their way into your food, said Dr. Sathyanarayana. Processed meals, such as those purchased from fast food restaurants or grocery stores (think boxed macaroni and cheese), can be convenient and necessary on occasion, but can contain high levels of phthalates. Studies also suggest that higher-fat foods — like certain meat and dairy products — can accumulate more phthalates than others. Bisphenols lurk in the linings of cans, so soups and sauces that are packed in cartons tend to be safer choices; as are fresh or frozen fruits and veggies. (The plastic bags used for frozen produce don’t contain phthalates or bisphenols, and cold temperatures make leaching of chemicals from plastic much less likely, Dr. Sathyanarayana said.)

Few studies have directly tested how much these changes in food choices affect overall exposure to BPA and phthalates, but one study of just 20 people from 2011 showed that when participants switched from their regular diets to one of fresh foods not packaged in plastic or cans, their urinary concentrations of BPA dropped by 66 percent and phthalates dropped by 53 to 56 percent.

Avoid using certain types of plastic containers.

Bisphenols can hide in the plastics we use to store food and drinks, so when possible, use metal or glass versions of baby bottles, sippy cups, food storage containers and water bottles. The Food and Drug Administration banned BPA from baby bottles and sippy cups in 2012 and in infant formula packaging in 2013, but some companies have replaced it with similar chemicals, said Dr. Trasande, so a product labeled “bisphenol A-free doesn’t necessarily mean safe.”

When you use plastic, look at the recycling code on the bottom for clues about what’s in it. Dr. Trasande recommended avoiding items labeled 3 for phthalates, 6 for styrene and 7 for bisphenols. (Styrene, which is found in Styrofoam and other plastic products, is “reasonably anticipated” to be a human carcinogen, according to the National Institutes of Health. Though styrene levels are generally low in food, it’s still worth avoiding, according to Dr. Trasande and the A.A.P.) Dr. Trasande also recommended tossing plastics that are scratched or showing signs of wear and avoiding plastic wrap, which can contain phthalates.