The responsibilities of parenthood do not wait until the birth of your child but begin at the time of conception. The right diet might help your unborn child avoid serious illnesses later and possibly help her maintain a healthy weight through her life. Additionally, your diet should help you feel your best during those nine months so that you are able to work, exercise and prepare for baby, according to registered dietitian Elizabeth Somer, author of "Nutrition for a Healthy Pregnancy." Talk to your doctor regarding special dietary considerations for you and your baby.
Nutrients You Need
The best diet during pregnancy is well-rounded to include carbohydrates, proteins, fats, vitamins and minerals. Some of the essential nutrients needed during pregnancy include vitamin A for bone and teeth growth, vitamin D for strong bones and teeth, vitamin E to form red blood cells and muscles, vitamin C to strengthen the immune system, thiamin to regulate the nervous system, and riboflavin for energy, eyesight and skin. You also need folic acid to reduce the chances of spina bifida; calcium for strong bones, muscles and nerve function; iron to prevent low birth weight and premature delivery; and zinc to help insulin production.
Where to Find Them
Provide all of the vitamins and minerals that are vital to your child's development by eating a varied diet, including lean proteins ranging from liver, milk and eggs, which are rich in vitamins A, riboflavin, niacin and B-6. Chicken, fish, pork, beans, peas, nuts and seeds also are good protein sources. Whole grains, fortified cereals, pastas and legumes are carbohydrates rich in thiamin. Dairy products like yogurt and cheese provide zinc and calcium. Virtually all fruits and vegetables are packed full of helpful nutrients and should be included in your diet.
Foods to Avoid
The basic list of foods to avoid includes raw meat and deli meat; fish high in mercury, such as shark, swordfish, tilefish and mackerel; smoked seafood; fish caught in local waterways that might be exposed to industrial pollutants, which can include bluefish, striped bass, salmon, pike, trout and walleye; raw shellfish or eggs; soft cheeses; unpasteurized milk; refrigerated pate; caffeine; alcohol; and unwashed vegetables. Pate from a can is considered safe.
Why You Should Avoid Them
Raw meats, eggs, fish and shellfish, including sushi, pose a threat of bacterial contamination from coliform, salmonella and more. Deli meat, smoked seafood, soft cheeses, unpasteurized milk and refrigerated pate carry risk of a bacteria called listeria, which can cause miscarriages. Listeria is able to cross the placenta to infect your baby, leading to blood poisoning and possibly death. Mercury has been linked to brain damage and developmental issues, while caffeine is generally considered safe after the first trimester. Alcohol is dangerous in any amounts during your entire pregnancy due to its interference with healthy development.
