The beauty of your baby's first smile, the sound of a lullaby and sweet smell of baby lotion are the sights, sounds and smells you look forward to experiencing, whether this is your first or your fifth baby. Eating a healthy diet -- including whole grains, fruits, vegetables, lean meats and low-fat dairy products -- during your pregnancy will help you grow a beautiful, healthy baby.
Healthy Foods
The USDA has a tool located on its My Pyramid website, called Daily Food Plan for Moms. This tool tells you how many calories and how much food you should eat from each food group based on your age, height, pre-pregnancy weight, activity level and due date. Eating a variety of foods from all the food groups and limiting fats and sweets will help you gain the appropriate amount of weight and have a healthy pregnancy.
Cravings
Pregnancy can create some bizarre cravings, ranging from pickles and ice cream to dirt and clay. Some cravings are harmless, but others can be dangerous. If you crave normal foods, go ahead and indulge as long as you don't go overboard on fats or sugar. If you crave non-food items, such as soap, dirt or paper, do not eat them. Craving non-food items is known as pica; this condition may be a sign of a vitamin deficiency or other type of illness. Consult your healthcare provider about any non-food cravings you might have and about taking a prenatal vitamin to ensure you are getting adequate amounts of vitamins and minerals.
Foods to Avoid
You should avoid certain foods during pregnancy, because they may contain harmful bacteria. These foods include soft cheeses such as brie, feta, camembert and queso fresco. Hard cheeses, such as mozzarella and cheddar, are safe to eat. Avoid raw or undercooked foods, especially fish, shellfish and sprouts. Unpasteurized juices and milk may also contain dangerous bacteria. Avoid shark, swordfish and mackerel due to their high mercury content, and limit albacore tuna to 6 oz. per week. Alcohol should also be avoided during pregnancy.
Food Myths
You may have heard a few food myths surrounding pregnancy. For example, one myth is that eating spicy foods will harm your baby. Another myth is that eating too much sugar will result in a hyperactive child. Most myths, including these, are not true. Another common myth is that you need to eat for two or double the amount of food you normally eat. Pregnant women only need an extra 300 calories a day to gain an adequate amount of weight and consume adequate nutrients for a healthy pregnancy. Following a balanced eating plan based on the dietary guidelines for Americans will help you have a healthy pregnancy and deliver a healthy baby.
