Consuming a well-balanced and nutritious diet is important during pregnancy for your health and the development of your growing baby. Choosing the correct foods is essential for good nutrition during pregnancy. While many foods are a safe to eat, others can be harmful to you or your fetus. Meeting with your doctor or nutrition professional is a good idea for planning a safe, nutritious pregnancy diet.
Avoid Deli Products
Foods you find at in the deli case may contain listeria, bacteria known to cause miscarriage and pregnancy complications, according to the FoodSaftey.gov. The FDA cautions pregnant women to avoid salads made in a store or deli including lettuce salads that contain meat or cheese, ham, chicken or seafood salads. You should also avoid sliced deli meat or luncheon meats. Fluctuations in refrigeration temperatures and food handling may cause deli foods to become infected with listeria.
Soft cheeses also found in the deli or dairy section may pose a listeria risk, as they are often made with unpasteurized milk. Soft cheeses include Brie, Roquefort, feta and queso blanco or fresco. Soft cheese may also contain E.coli, bacteria, which may cause severe gastrointestinal upset.
Eat Pasteurized Dairy
Choose dairy products made from pasteurized milk. Dairy products are a good source of calcium, vitamin A, vitamin D and iron; you should have four or more dairy servings daily during pregnancy. Choose milk, cheeses, yogurt, ice cream or additional, pasteurized dairy products. Low-fat dairy products offer the same nutritional benefit without added fat calories, according to MayoClinic.com.
Avoid Fish
Some types of fish may contain high levels of mercury. Mercury ingestion during pregnancy has been linked to brain damage and developmental delays, according to the American Pregnancy Association. Types of fish to avoid include shark, king mackerel, tilefish and swordfish. Canned, light tuna may also contain mercury and should be eaten in moderation or avoided altogether. The American Pregnancy Association recommends avoiding sushi, as certain types of raw fish used in sushi may contain high levels of mercury as well.
Eat Lean Meats
Meat provides protein, vitamins and iron. You should consume 2 to 3 ounces of lean meat per day during pregnancy, according to MayoClinic.com. Choose lean red meat, poultry, pork or lamb. Ensure that all meat is properly and completely cooked before eating to prevent exposure to E.coli or other harmful bacteria found in meat.
