While pregnant it is important to stay healthy and fit not only for yourself, but also for your baby. Certain foods you normally eat may not be ideal for you while pregnant. Try to consume foods rich in vitamins and nutrients to maintain the health of both you and your baby. Use caution when it comes to processed foods and stock up on foods from each food group.
Eat This
Eat foods from each of the food groups so you are receiving the proper nutrients. You will want to increase your caloric intake by about 200 to 300 calories per day. Incorporate whole grains into your diet, especially ones containing fiber. You should have about four servings of dairy per day, as the nutrients found in dairy products are beneficial to a developing baby. Your servings of dairy can come from foods like milk, cheese, yogurt, and sour cream. Add fruit and vegetables wherever possible. Fruit makes a great addition to cereal and yogurt, and vegetables can be served as a side dish during lunch and dinner. If you aren't big on eating vegetables raw, try steaming, sautéing, broiling, or grilling your vegetables with the rest of your meal. Another critical nutrient you should be eating is iron. Iron rich foods include lean meat, poultry, fish, and eggs, which you can add to your meals throughout your day.
Use Caution
Seafood is a great source of protein and other nutrients that are vital to the development of your baby, but it is important to use caution when picking what seafood to eat. If you are considering eating seafood, be cautious of mercury levels and possible contamination, which can be harmful to you and your baby. The Food and Drug Administration recommends that women avoid eating shark, swordfish, king mackerel, or tilefish because of their high mercury content. Fish that contain lower amounts of mercury include canned light tuna, salmon, Pollock, and catfish, and women can eat up to two average servings (12 oz.) of these fish a week. When eating meat and poultry, be sure all of your food is properly cooked to prevent food-borne illnesses. When it comes to your fruits and vegetables, thoroughly wash before consuming.
Foods to Avoid
Alcohol is extremely dangerous to your developing baby and should be avoided during pregnancy. Studies done involving pregnant women and excess caffeine have shown multiple birth complications. You should avoid any excess caffeine intake or try to cut it out of your diet all together. While you are cutting out coffee, don't switch to tea for the lower caffeine. Little is known about the effects of drinking tea while pregnant, and since some herbal teas may be harmful, it is best to steer clear.
Vitamins and Nutrients
The main concept to keep in mind during pregnancy is that you should aim to get enough vitamins and minerals for two. Consult with a physician about taking an iron supplement or incorporating more iron rich foods into your diet. Your prenatal vitamin should contain most of the vitamins you will need while pregnant. Consult with your physician about other sources.
References
- MayoClinic.com: Pregnancy nutrition: Foods to avoid during pregnancy
- FamilyDoctor.org: Anemia During Pregnancy
- ClevelandClinic.org: Good Nutrition During Pregnancy for You and Your baby
- American Dietetic Association: Make Safe Food Choices During Pregnancy
- MyPyramid.gov: Nutritional Needs During Pregnancy
