{"id":2330,"date":"2016-04-22T22:12:26","date_gmt":"2016-04-23T05:12:26","guid":{"rendered":"https:\/\/www.nchs-health.org\/?p=2330"},"modified":"2024-07-15T16:42:00","modified_gmt":"2024-07-15T23:42:00","slug":"what-to-eat-while-pregnant","status":"publish","type":"post","link":"https:\/\/truecare.org\/blog\/what-to-eat-while-pregnant\/","title":{"rendered":"Foods to Eat and Avoid During Pregnancy"},"content":{"rendered":"

Pregnancy is a beautiful, yet challenging, time in many women\u2019s lives.<\/strong> Along with the joys and discomforts that pregnancy brings is the challenge to eat well. Pregnancy is probably the most important time of your life to ensure you\u2019re eating a well-balanced diet, and your diet during pregnancy is one of the biggest influences on your child\u2019s overall health and wellness. Whether this is your first pregnancy or your fifth, this guide to pregnancy nutrition will help you make wise food choices throughout your entire pregnancy. No matter if you\u2019re trying to get pregnant, newly pregnant, or about to pop, it\u2019s never too late to improve your diet during pregnancy and make the most of pregnancy nutrition! Read on for the good and the bad, the dos and don\u2019ts, some striking stats, and some general pregnancy nutrition tips.<\/p>\n

The Importance of a Balanced and Nutritious Pregnancy Diet<\/h2>\n

Babies get the fuel to grow and develop from your nutrition.<\/strong> Protein is a key component of their fetal body systems, so getting a substantial amount of protein each day is a big part of proper pregnancy nutrition. Carbohydrates are an energy source for both you and baby, so making sure you\u2019re eating enough healthy carbohydrates, like whole grains and fruit, is vital. Healthy fats play a big role in the development of baby\u2019s nervous system, as well as for vitamin absorption. While you shouldn\u2019t ever overdo it on fats, it\u2019s important to consume the recommended amount of healthy fats throughout your pregnancy.<\/p>\n

Everyone knows that weight gain is a part of pregnancy,<\/strong> and since you don\u2019t want to gain too much or too little, having a well-balanced pregnancy diet is incredibly important. One of the greatest misconceptions about pregnancy nutrition is that a mother is \u201ceating for two.\u201d While an increase in calories should occur at a certain point, it is nowhere near double the normal amount. Most women need about 300 extra calories per day in their second and third trimesters, but those should be nutritious calories rather than empty ones.<\/p>\n

Dos of Pregnancy Nutrition – Foods to Eat<\/h2>\n

During your pregnancy,<\/strong> you\u2019ll likely get a ton of information and advice from various people about your diet during pregnancy. It\u2019s important to take their advice with a grain of salt and consult the experts and your doctor or midwife to ensure you are consuming the best diet for you and your baby. Here are some big \u201cdos\u201d for your diet during pregnancy.<\/p>\n

DO eat a balanced diet<\/strong> \u2013 aim for 2-4 servings of fruit, 4 servings of vegetables, 6-11 ounces of grains (at least half should be whole grains), 3 servings of protein (lean and cooked well-done), and 4 servings of dairy each day.<\/span><\/p>\n

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  • Lean Meats:<\/b> Important for iron and protein; especially beef, pork, chicken, and turkey<\/span><\/li>\n
  • Yogurt:<\/b> Important for calcium, probiotics, and many vitamins and minerals; Greek yogurt low in sugar is the best option<\/span><\/li>\n
  • Whole Grains:<\/b> Important for fiber and vitamins; oatmeal, quinoa, cereals, bread, pasta, rice<\/span><\/li>\n
  • Avocados:<\/b> Important for healthy fats and multiple vitamins and minerals; also can help with leg cramps due to high potassium levels<\/span><\/li>\n
  • Leafy Greens:<\/b> Spinach, kale, turnip greens, broccoli, Brussels sprouts, asparagus<\/span><\/li>\n
  • Sweet Potatoes:<\/b> Important for baby\u2019s immune system, skin, and eyes; also helps with nausea<\/span><\/li>\n
  • Nuts:<\/b> Almonds, peanuts, macadamia nuts, pistachios, walnuts<\/span><\/li>\n
  • Legumes:<\/b> Important for folate and fiber; lentils, beans of all kinds, chickpeas, soybeans, black beans<\/span><\/li>\n<\/ul>\n

    DO eat seafood, but in moderation.<\/strong> Fish is packed full of protein, iron, and omega-3 fatty acids, all of which are vital to a healthy pregnancy. While you should avoid fish high in mercury and eat no more than 12 ounces of fish a week, eating well-cooked, pregnancy-safe fish is a definite DO!<\/p>\n

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    • Pregnancy-approved fatty fish:<\/b> Alaskan salmon, Atlantic mackerel, herring, sardines, and anchovies<\/span><\/li>\n<\/ul>\n

      DO consume as many vitamins and minerals in your food as possible,<\/strong> in addition to taking a prenatal multivitamin. Folic acid, calcium, and iron are generally considered the most important for pregnant women.<\/p>\n

      DO try to eat more \u201cwhole\u201d foods<\/strong> and avoid eating too many processed foods. If this is a challenge, aim for at least one form of produce at every meal, even if it\u2019s cooked or was previously frozen.<\/p>\n

      DO vary the color of your foods<\/strong> by eating a \u201crainbow,\u201d as they say. Different colors foods have different vitamins and minerals in them, so if you\u2019re not into researching the nutritional makeup of everything you eat, just aim to have a colorful plate at every meal.<\/p>\n

      Don\u2019ts of Pregnancy Nutrition – Foods to Avoid<\/span><\/h2>\n

      Fear can be a huge issue during pregnancy,<\/strong> so rather than nitpicking and panicking about every little thing, we simply recommend staying as healthy as possible and making the best decisions you can for you and your baby. That being said, there are a handful of things you should stay away from during pregnancy, as numerous studies have shown that they can be dangerous for you and your baby.<\/p>\n

      DON\u2019T drink a lot of caffeine <\/strong>Depending on who you talk to, you\u2019ll get a different amount of how much caffeine is okay and how much isn\u2019t.
      \nAvoiding caffeine as much as possible is in your best interest, as caffeine has been linked to increased risk of miscarriage, higher blood pressure, and a higher heart rate. If you HAVE to have caffeine, try to keep it under 200 mg a day, and remember that it can be found in more than just coffee. Teas, chocolate, medicine, and ice cream can all have varying amounts of caffeine. Green teas, often perceived as a healthier choice, also contain caffeine, typically ranging from 15 to 50 mg per cup. <\/span><\/p>\n

      DON\u2019T eat deli meat,<\/strong> unless it is thoroughly heated before consuming. This includes smoked salmon, hot dogs, sausage, and any other cured meats. If you\u2019re really craving a sub or sandwich of some kind, be sure to microwave or otherwise cook the meat to steaming before you eat it to ensure you minimize the likelihood of contracting listeriosis, which is a bacterial illness that can cause complications during pregnancy.<\/p>\n

      DON\u2019T eat unpasteurized cheeses, milk products, or juices.<\/strong> Pasteurization is a process that heats milk products and kills any potentially harmful bacteria. Avoid soft cheeses (Brie, blue cheese, feta, most cheese dip) and raw or otherwise unpasteurized milk. Unpasteurized juices can also contain bacteria from the fruits or vegetables it is made from, such as E. coli or salmonella, which can make you incredibly sick and can potentially be passed on to your unborn baby.<\/p>\n

      DON\u2019T eat raw or undercooked meat.<\/strong> This includes sushi, hamburgers, steak, and any other type of meat. Undercooked and raw meat can be contaminated with listeria and other bacteria that can lead to extreme sickness and complications during pregnancy.<\/p>\n

      DON\u2019T drink alcohol.<\/strong> While some health care providers may tell you that small amounts are okay, the risks associated with alcohol consumption during pregnancy are simply not worth it. Opt for mocktails, non-alcoholic spritzers, or other beverages that are safe to consume while pregnant.<\/p>\n

      DON\u2019T eat undercooked, raw, or runny eggs.<\/strong> This is the same concept as eating raw or undercooked meat\u2014you increase your risk of bacteria-induced sickness when consuming undercooked eggs. This includes, unfortunately, not licking the spoon when making cakes, brownies, and cookies.<\/p>\n

      In general,<\/strong> aiming for a healthy, balanced pregnancy diet is not as hard as it may seem. Eat a variety of foods, don\u2019t overdo it, and avoid the big no-nos. If you do that, healthy pregnancy nutrition will be easy to come by! If you\u2019re looking for more specifics about what you should and shouldn\u2019t eat, or even just a more basic, straightforward list, we\u2019ve got you covered. Check out the good and the bad below, followed by some surprising statistics and some more in-depth information about pregnancy nutrition.<\/p>\n

      \"What

      What to Eat While Pregnant<\/p><\/div>\n

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