Foods to Eat and Avoid During Pregnancy
If we can all agree on one thing, it would be that food is life. And now that you’re pregnant, the cravings are real! However, this is a critical time for you and your sweet developing baby. During this period, it's essential to pay close attention to your diet, ensuring that you and baby get the necessary nutrients for growth and development.
Here are some of the best foods to eat during pregnancy:
Leafy Greens
Leafy greens, such as spinach and kale, are an excellent source of folate, iron, and calcium, which are critical nutrients for pregnancy. Folate helps in the development of the neural tube and reduces the risk of birth defects, while iron supports fetal growth and prevents anemia in the mother.
Salmon
Salmon is rich in omega-3 fatty acids, which are essential for brain development in your baby. It is also a good source of protein, B vitamins, and minerals.
Greek Yogurt
Greek yogurt is a great source of protein, calcium, and probiotics, which support digestive health.
Sweet Potatoes
Sweet potatoes are an excellent source of beta-carotene, which is converted to vitamin A in the body and supports fetal growth and vision development. They are also a good source of complex carbohydrates, which provide energy to the mother.
Lentils
Lentils are an excellent source of plant-based protein, iron, and fiber, which support the growth and development of the fetus and also aid in digestion for you.
Avocados
Avocados are a good source of healthy monounsaturated fats, which support fetal brain development and also help you absorb fat-soluble vitamins. They are also rich in potassium, which helps regulate blood pressure during pregnancy.
Fruits and Vegetables
Fruits and vegetables are packed with vitamins, minerals, and fiber. Aim to eat a variety of colorful produce to get a range of nutrients.
Whole Grains
Whole grains, such as brown rice and whole-wheat bread, provide essential vitamins, minerals, and fiber.
Lean Protein
Protein is essential for the growth and development of your baby. Choose lean protein sources, such as chicken, fish, and beans, to ensure you're getting the nutrients you need without excessive amounts of unhealthy fats.
Nuts and Seeds
Nuts and seeds are rich in healthy fats, protein, and vitamins and minerals. They make a great snack or addition to meals.
As much as it’s critical to eat the right things, it's equally important to avoid certain foods during pregnancy to reduce the risk of foodborne illness and harmful chemicals. I know during a time when the cravings are high it’s not always easy to say no, but just remember it’s a momentary sacrifice for yours and your sweet baby’s well being.
Here is a helpful list of foods to avoid during your pregnancy:
Raw or Undercooked Meats, Poultry, Fish, and Eggs
These foods can contain harmful bacteria such as Salmonella and E. coli, which can cause serious illness. It is best to avoid raw or undercooked meats, poultry, fish, and eggs during pregnancy. Instead, opt for fully cooked, grilled, or baked options.
Certain Types of Fish
Some types of fish contain high levels of mercury, which can harm your developing baby. Fish to avoid include shark, swordfish, king mackerel, and tilefish. Instead, choose fish with low levels of mercury such as salmon, cod, and tilapia.
Soft Cheeses
Soft cheeses such as Brie, Camembert, fresh Mozzarella (I can just hear the sobs of all you pregnant Italians) and Blue Cheese may contain harmful bacteria called Listeria. Listeria can potentially cause serious illness and even death in both the mother and baby. To be safe, avoid all soft cheeses, especially if they are not made from pasteurized milk.
Caffeine
Caffeine can cause an increase in heart rate and blood pressure, which can cause complications during pregnancy. In addition, high caffeine intake can lead to a greater risk of miscarriage and low birth weight. It is recommended that women limit their caffeine intake to no more than 200 milligrams per day (about two cups of coffee).
Alcohol
Drinking alcohol during pregnancy can cause serious harm to your developing baby, including birth defects, behavioral problems, and learning difficulties. It is best to avoid alcohol completely during pregnancy.
Deli Meat and Hot Dogs
Deli meats and hot dogs can contain Listeria, and they can also be contaminated with harmful bacteria. To be safe, heat deli meats until they are steaming, and avoid eating hot dogs unless they are fully cooked as well.
Certain Herbs and Supplements
Some herbs and supplements can be harmful to the developing baby, so it is important to check with a doctor before using them. Common herbs used to flavor foods are considered safe during pregnancy. However, avoid herbs like parsley, rosemary, sage, and basil in large amounts, for example when used medicinally. These have been connected to cause miscarriages. As for supplements, consult with your doctor the safe levels during your pregnancy.
It is absolutely essential to pay attention to your diet during pregnancy and make sure you're getting the necessary nutrients for both you and your sweet baby's health. Eating a variety of foods from each food group can help ensure that you get all the essential nutrients. If you're unsure about what to eat or have any concerns, reach out to us so we can connect you with a doula to guide you through your entire pregnancy.
