Eating During Pregnancy: What To Do and What Not To Do

Congratulations, you’re pregnant! What should you do now? As tempting as it is, put down the baby clothes catalog and focus first on growing a healthy child in your body. The best way to do that is for you to find healthy, nutritious food that you’ll be eating during pregnancy.

Although pregnancies aren’t always planned, the ideal time to start your healthy lifestyle is before you get pregnant, about a month or two in advance. When my husband and I decided to start trying for a baby, I began taking prenatal vitamins, eating more nutritious food, and got rid of junky snacks.

Of course, if you’ve always maintained a healthy diet you have a head start. But even if your impending little one is a delightful surprise, he or she will still benefit from your healthy eating regardless of when you begin.

Eating During Pregnancy: Do’s

Some people think the phrase, “eating for two” means that a pregnant woman has to eat twice as much as before for her baby’s sake. Not at all! In fact, pregnant women only need 300-500 additional healthy calories a day . In fact, a woman of average weight should only gain about 25-35 pounds during her pregnancy.

Here’s a list of food you should be eating during pregnancy and the important nutrients that you and your growing baby need. Keep in mind that if you have allergies or other dietary restrictions—including that pesky morning sickness—you may have to consider alternatives, such as supplements.

Folate/Folic Acid

Folate, a natural vitamin, is super important for your baby in the first few weeks. It helps prevent problems with the brain and spine called neural tube defects such as spina bifida and anencephaly. Since these problems happen very early on, even before you know you’re pregnant, it’s best to get enough folate beforehand.

Folic acid is the man-made version of folate. You can take folic acid in prenatal vitamins or get it from these yummy foods:

• Leafy green friends: Think spinach, kale, and romaine lettuce!
• Lentil power: These tiny legumes pack a folate punch.
• Avocado magic: This creamy fruit is a great source of folate.
• Colorful veggies: Fill your plate with dark leafy vegetables for a folate boost.
• Citrus sunshine: Oranges, grapefruits, and their juices are full of folate.
• Whole grain goodness: Choose whole wheat bread, cereals, and pasta for added folate.

Remember: Aim to get enough folate before you even get pregnant! This helps give your baby the best possible start.

Iron

Iron is another key player during pregnancy. Think of it as a special ingredient to help make more blood for you and your baby. Since you’re sharing your blood supply, you’ll need about twice as much iron as usual.

Here’s how to get more iron:

• Red meat magic: Lean cuts of red meat are a great source of iron.
• Leafy green champions: Don’t forget your spinach, kale, and other dark leafy greens – they’re loaded with iron too!
• Orange juice surprise: Who knew orange juice could be an iron buddy? Enjoy a glass for a delicious iron boost.

Important Note: Too much iron can cause constipation. If you’re worried you might not be getting enough iron, talk to your doctor. They can check your iron levels and recommend iron supplements.

Vitamin D

Vitamin D is like sunshine for your baby’s bones and teeth! It helps your body use calcium and phosphorus. Here’s where to find this sunshine vitamin:

• Eggcellent source: Eggs are a delicious way to get your daily dose of vitamin D.
• Dairy delight: Milk, cheese, and yogurt are packed with vitamin D and calcium – a winning combo!
• Fishy friends: Fatty fish like salmon and sardines are champions of vitamin D.
• Fish liver oil boost: If you’re not a big fish fan, consider taking a fish liver oil supplement rich in vitamin D.

Omega-3 Fatty Acids

Omega-3 fatty acids are important to neurological development, particularly the eyes and central nervous system . The highest concentrations of omega-3 fatty acids are found in fish. However, it’s a tricky situation since fish also contain mercury, which pregnant women should avoid. Therefore, eat fish with the lowest levels of mercury (such as salmon) and stick with two servings a week. Alternatively, take fish oil supplements with omega-3s.

Protein

Protein is like tiny building blocks your baby needs to grow big and strong! Eating enough protein helps your baby reach a healthy weight at birth. Here are some yummy protein-packed options:

• Dairy friends: Milk, cheese, and yogurt are all great sources of protein.
• Lean meat magic: Chicken, turkey, and fish are protein powerhouses.
• Legume love: Beans and lentils are delicious and full of protein.
• Eggcellent choice: Eggs are a complete protein source, meaning they have all the essential amino acids your baby needs.

Eating During Pregnancy: Don’t’s

Take precaution in some of the foods on this list, as eating them in a different preparation may be harmful instead of beneficial, to your child. Earlier we discussed the pros and cons of eating fish (omega-3 and mercury) and how to eat it safely. Let’s revisit fish and go over some of the other foods.

Eating Fish:

While sushi is a delicious and tempting option, it’s important to prioritize your baby’s health during pregnancy. Raw fish can harbor parasites and bacteria that can be harmful to your developing baby. But don’t despair! There are plenty of delicious ways to enjoy cooked fish that are both safe and nutritious.

• Variety is Key: Aim for a variety of low-mercury fish throughout the week. This ensures you get a good range of essential nutrients for both you and your baby.
• Cooking Methods: Bake, broil, poach, or grill your fish to ensure it reaches a safe internal temperature (usually 145°F for most fish). These methods also tend to be lower in fat compared to frying.
• Delicious Alternatives: Craving the flavors of sushi? Try these options: cooked fish tacos with avocado crema, salmon burgers with a whole-wheat bun, or a flavorful fish stew.
• Check with Restaurants: When dining out, ask if they can prepare sushi rolls with cooked fish instead of raw fish. You can also explore vegetarian sushi options with avocado, cucumber, or other cooked vegetables.
• Canned Options: Canned light tuna (packed in water) is a convenient and affordable way to get your fish fix. Just be mindful of portion sizes and limit albacore tuna to once a week due to its higher mercury content.

Remember, a healthy pregnancy is worth a temporary break from some foods. By getting creative and exploring new recipes, you can still enjoy delicious and nutritious fish dishes that are safe for both you and your baby.

Dairy:

• Soft Cheeses: Soft cheeses like brie, feta, camembert, and gorgonzola can harbor listeria, a type of bacteria that can cause miscarriage or serious illness in newborns. It’s best to avoid them unless they’re clearly labeled as pasteurized.
• Unpasteurized Dairy Products: Unpasteurized milk, cheese, and yogurt can also contain listeria. Stick to pasteurized dairy products to be safe. Pasteurization is a heating process that kills harmful bacteria.
• Why it Matters: Listeria can easily cross the placenta and infect your developing baby. While most healthy adults experience mild foodborne illness from listeria, it can be very dangerous for pregnant women and their babies.

Remember: When in doubt, leave it out! It’s always better to be safe than sorry when it comes to your pregnancy.

Eating Lean Meat:

• Cook it Thoroughly: Always cook your meat until it’s steaming hot with no pink in the center.
• Skip the Rare Steaks: Hold off on rare or medium-rare steaks for now. Aim for well-done meat to keep your baby safe.
• Ditch the Deli Meats: Deli meats and hot dogs can harbor listeria bacteria, which can be harmful during pregnancy. Plus, nitrates found in some deli meats have been linked to an increased risk of cancer.
• Safe Options: Stick to freshly cooked lean meats like chicken, turkey, and pork. Ground meats should also be cooked through to an internal temperature of 160°F (71°C).

By following these tips, you can enjoy the benefits of lean protein while keeping yourself and your baby healthy during pregnancy.

Eggs:

• Say No to Sunny Side Up: Eggs are a fantastic source of protein and nutrients, but during pregnancy, it’s important to cook them thoroughly. Raw or undercooked eggs can contain salmonella, a type of bacteria that can cause food poisoning.
• Scrambled, Fried, or Boiled: Enjoy your eggs scrambled, fried hard, or boiled until both the yolk and white are solid.
• Skip the Cookie Dough: Be mindful of foods that might contain raw eggs, like homemade cookie dough or cake batter. Opt for pre-made cookie dough that’s heat-treated or stick to baked goods.

Juice:

Juice can be a tempting way to get a quick burst of vitamins and hydration, but there are some things to consider during pregnancy:

• Sugar Rush: Fruit juice is naturally high in sugar, even without added sweeteners. Too much sugar can cause weight gain and gestational diabetes.
• Fiber Farewell: Unlike whole fruit, juice lacks fiber. Fiber helps you feel full and keeps your digestive system healthy.
• Pasteurization Power: Always choose pasteurized juices to avoid harmful bacteria like listeria.
• Moderation is Key: If you do enjoy juice, limit yourself to a small serving (4 ounces or less) and consider diluting it with water to reduce the sugar content.
• Whole Fruit First: Remember, whole fruit is always the better choice during pregnancy. It provides essential vitamins, minerals, and fiber that juice lacks.

Check out other products you need for pregnancy by clicking here!

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