It's important to eat healthfully throughout your life. But the practice takes on an increased importance when you find out you're pregnant. The diet you maintain as a pregnant woman won't differ too much from a standard healthful diet, but there are a few foods to avoid and special measures you must take to ensure your baby is as healthy as possible.
Take a Prenatal Vitamin
A prenatal vitamin is a staple of any pregnant woman's diet. While it would be great if you could derive all the nutrients you need from the foods you eat, with morning sickness and hectic schedules that's not always possible. This vitamin helps ensure you get them anyway. A well-balanced vitamin is best with plenty of folic acid.
Avoid Some Seafood
Even though fish are thought of as a healthful diet staple, too much seafood can be harmful to your baby. This is because many fish contain mercury, which is damaging to fetuses. It's best to eat predatory fish like tuna no more than twice a week. Steer clear of sushi, oysters and other uncooked seafood.
Avoid Unpasteurized Foods
Unpasteurized foods can introduce harmful bacteria into your system and damage your developing baby. Avoid unpasteurized cheeses and any soft cheese like camembert and brie as well as unpasteurized milk. Pate and undercooked meats are another big no-no for expectant moms.
Include Dairy Products
Dairy is an excellent source of vitamin D and calcium, making it a vital food group for pregnant women. You need about three servings of dairy a day, so that works out to a few ounces of cheese, a serving of yogurt and a glass of milk.
Stock Up on Grains
Getting plenty of grains in your diet is essential as well. You need about 6 oz. a day to get the required fiber and nutrients. Look to include foods like whole grain bread, cereal, rice, pasta or tortillas.
Don't Forget the Fruits & Veggies
Fresh produce is an excellent source of all kinds of vitamins and minerals like vitamin C, folic acid and vitamin E. To ensure you get what you and your baby need, eat at least three servings of vegetables a day including foods like dark leafy greens, mixed veggies, tomato juice and baked potato. You also need at least two servings of fruit a day. Include things like a piece of whole fruit, fruit juice (no sugar added), dried fruit, a bunch of grapes and canned fruits.
