During your pregnancy you will have increased nutrient needs. Not only do you need to nourish your own body, but you need to provide adequate nutrition to allow your baby to grow and develop. There are certain foods that you need to be sure to have enough of and other foods that must be avoided during pregnancy.
Folate
Folate is a B vitamin that is essential to the health of your baby, as it prevents the neural tube defect called Spina Bifida. If you think you might become pregnant, take a prenatal vitamin to maintain adequate folic acid levels. According to the Centers for Disease Control and Prevention, women need 400 mcg of folic acid per day before becoming pregnant to prevent Spina Bifida. There is adequate folic acid in your prenatal vitamin, but folic acid is also found in fortified grains and cereals, leafy greens and beans.
Adequate Intake
Your nutrient needs will increase during pregnancy. During the first trimester of pregnancy, your caloric and protein needs will remain the same. During the second and third trimesters, you will need additional calories and protein, approximately 300 calories for each fetus. Eat one extra small meal or large snack each day to consume adequate calories. Your baby also needs nutrients, so make sure the foods you are eating are nutrient dense and contain plenty of protein, calcium, iron, vitamins and zinc. To consume adequate calcium, aim for four servings of dairy each day.
Foods to Avoid
Certain foods can be dangerous to your baby. Avoid undercooked foods as they can carry food borne illness. Meats should be fully cooked, and avoid preparing or ordering "rare" cooked meats. Hot dogs and deli meats should be heated to "steaming hot" to avoid listeria. Do not eat unpasteurized foods, check that all dairy products and juices have been pasteurized. For example, soft cheese, such as brie, should not be eaten while pregnant. Consume liver in very moderate amounts, as it contains large quantities or vitamin A which can cause birth defects.
Beverages to Avoid
Do not drink alcohol while you are pregnant or if you may become pregnant. Drinking alcohol while pregnant can cause fetal alcohol syndrome, which in turn can cause learning disabilities, mental retardation, low birth weight and facial deformities. The safe bet is to avoid alcohol during pregnancy.
Too much caffeine during pregnancy has been shown to slow fetal growth. Use caffeine in moderation, talk to your doctor about a safe amount for you.
Fish and Seafood
Fish and seafood are sources of protein, omega-3 fatty acids and iron, all important nutrients during pregnancy. Seafood high in mercury should be avoided. Do not eat swordfish, king mackerel, shark or tilefish. You can safely eat two 6 oz portions a week of salmon, tuna, shrimp, pollock, catfish and cod.
Do not eat raw or undercooked seafood. Sushi that contains raw fish should be avoided. Lox and other undercooked seafood should be avoided. If you harvest your own seafood, pay attention to local fish advisories.
Member Comments