Nutritional Needs During Pregnancy!
Foods to Avoid During Pregnancy
The Real Mom’s Guide
Scientists know that your diet can affect your baby’s health, even before you become pregnant.
For example, research shows that folic acid helps prevent neural tube defects (including spina bifida) during the earliest stages of fetal development.
So it’s important to get plenty of it before you become pregnant and during the early weeks of your pregnancy.
Doctors encourage women to take folic acid supplements before and throughout pregnancy (especially for the first 28 days).
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Be sure to ask your doctor about folic acid if you’re considering becoming pregnant.
Calcium is another important nutrient. Because your growing baby’s calcium demands are high.
you should increase your calcium consumption to prevent a loss of calcium from your own bones. Your doctor will also likely prescribe prenatal vitamins for you, which contain some extra calcium.
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| Nutritional Needs During Pregnancy! |
Make sure your diet is varied and includes adequate amounts of the following:
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fruit and vegetables
bread and cereals
dairy foods for calcium
lean meats, chicken, and fish for iron.
You don’t have to eat more but you do have to eat more variety. The following table offers an overview of the variety of food you should eat for optimum health during pregnancy.
Fish is important for developing your baby’s brain and nervous tissue. One to three serves of fish per week is recommended.
There are certain types of fish that should be limited because of their high levels of mercury.
Shark (flake), broadbill, marlin and swordfish shouldn’t be eaten more than once per fortnight and orange roughy (sea perch) and catfish, more than once per week. Other fish are safe to eat. Canned tuna is not restricted.
Iodine in pregnancy, Iodine is another nutrient that is important for your baby’s brain development.
eat fish one to three times a week, (limit high mercury types) and/or
use iodized salt or take a multivitamin for pregnancy that contains iodine.
Vitamin D is mostly made in the skin by the action of sunlight, but a small amount can come from foods like oily fish, egg yolks, margarine.
and some brands of milk. Vitamin D is important for the development of your baby’s bones and teeth and low levels can cause muscle weakness and pain in women.
Iron is needed to make red blood cells that carry oxygen around the body. During pregnancy, you need more iron because the volume of your blood increases, and your baby’s blood is also developing.
To reduce your risk of toxoplasmosis:
cook meat thoroughly
wash vegetables
wear disposable gloves if handling cat litter or gardening
wash your hands after gardening or touching pets.
Avoid seafood high in mercur:
The bigger and older the fish, the more mercury it’s likely to contain. During pregnancy, the Food and Drug Administration (FDA) encourages you to avoid:
Bigeye tuna
King mackerel
Marlin
Orange roughy
Swordfish
Shark
Tilefish
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So what’s safe? Some types of seafood contain little mercury. The 2015-2020 Dietary Guidelines for Americans recommends 8 to 12 ounces (224 to 336 grams) — two or three servings — of seafood a week during pregnancy.
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| Nutritional Needs During Pregnancy! |
Consider:
Anchovies
Catfish
Cod
Herring
Light canned tuna
Pacific oysters
Pollock
Salmon
Sardines
Shad
Shrimp
Tilapia
Trout
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Avoid undercooked meat, poultry, and eggs:
During pregnancy, you’re at increased risk of bacterial food poisoning.
Your reaction might be more severe than if you weren’t pregnant. Rarely, food poisoning affects the baby, too.
To prevent food borne illness:
Fully cook all meats and poultry before eating. Use a meat thermometer to make sure.
Cook hot dogs and luncheon meats until they’re steaming hot — or avoid them completely.
They can be sources of a rare but potentially serious foodborne illness known as a listeria infection.
Avoid refrigerated pates and meat spreads. Canned and shelf-stable versions, however, are OK.
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Cook eggs until the egg yolks and whites are firm. Raw eggs can be contaminated with harmful bacteria.
Avoid foods made with raw or partially cooked eggs, such as eggnog, raw batter, and freshly made or homemade hollandaise sauce, and Caesar salad dressing.
Avoid unpasteurized foods:
Many low-fat dairy products — such as skim milk, mozzarella cheese, and cottage cheese, can be a healthy part of your diet.
Anything containing unpasteurized milk, however, is a no-no. These products could lead to food borne illness.
Avoid soft cheeses, such as brie, feta, and blue cheese, unless they are clearly labeled as being pasteurized or made with pasteurized milk. Also, avoid drinking unpasteurized juice.
Avoid unwashed fruits and vegetables:
To eliminate any harmful bacteria, thoroughly wash all raw fruits and vegetables.
Avoid raw sprouts of any kind, including alfalfa, clover, radish, and mung bean — which also might contain disease-causing bacteria. Be sure to cook sprouts thoroughly.
Avoid excess caffenie:
While caffeine can cross the placenta, the effects on your baby aren’t clear. To be safe, your health care provider might recommend limiting the amount of caffeine in your diet to less than 200 milligrams (mg) a day during pregnancy.
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Avoid herbal tea:
There’s little data on the effects of specific herbs on developing babies. As a result, avoid drinking herbal tea unless your health care provider says it’s OK even the types of herbal tea marketed specifically for pregnancy to pregnant women.
Avoid alcohol:
No level of alcohol has been proved safe during pregnancy. The safest bet is to avoid alcohol entirely.
Consider the risks. Drinking alcohol during pregnancy leads to a higher risk of miscarriage and stillbirth.
Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability.
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