What Can I Eat If I M Pregnant

Foods That Are High In Fat Sugar Or Both


Sugary foods and drinks are often high in calories, which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay.

Fat is very high in calories, so eating too many fatty foods, or eating them too often, can make you put on weight. Eating too much saturated fat can also increase the amount of cholesterol in your blood, which increases your chance of developing heart disease.

Foods that are high in fat, sugar, or both, include:

  • all spreading fats

If you’re having foods and drinks that are high in fat and sugar, have these less often and in small amounts.

Try to cut down on saturated fat, and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils. Find out about saturated and unsaturated fat.

Milk Yoghurt And Cheese

You should have 3 servings of dairy products a day like milk, yogurt and cheese.

1 serving is:

  • 125g carton of yogurt
  • 2 thumbs of cheese

You should not eat unpasteurised milk and cheese while pregnant. These can make you ill or harm your baby. Avoid cheeses like Brie, Camembert, Danish blue, Gorgonzola and Roquefort.

Eating Well Is Not Always Easy

It is hard to eat well if you dont have a stable place to live or enough money for food. There are often services in community organisations or run by city councils that support people to develop these skills and to improve their eating habits.

For a list of food aid organisations in your area visit the AskIzzy website and go to the Food section.

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How To Eat Well In Pregnancy


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Eating well is always important, but during pregnancy it can support your health and the health of your baby. It can be hard to think about eating well if you are feeling sick or tired and do not feel like spending time cooking. Dont put too much pressure on yourself and focus on trying to have a variety of foods from the different food groups every day.

Despite the common myth, you do not need to eat for two now youre pregnant. Managing the portions you eat is a key part of eating a balanced diet. When it comes to eating well, try to focus on keeping it simple. Avoid eating packaged ultra-processed foods that have sugar and salt added. Instead, choose foods that are unprocessed or minimally processed, including:

  • fruit and vegetables
  • milk, cheese and yoghurt
  • foods such as potato, rice and pasta.

It is also important to be aware of some foods and drinks you should avoid during pregnancy. This is because they can cause an increased risk of problems for you and your baby.

Some people feel that they are struggling to eat well during pregnancy for different reasons, including feeling sick or reasons related to mental health. If you feel you need some support, speak to your GP or midwife.

Is It Safe To Have Canned Tuna During Pregnancy

What should I eat when Im pregnant?  Healthyfoodiebaby

Canned tuna is permissible for a pregnant woman as long as it is had in a limited amount. Regular consumption of canned tuna has certain health risks to your growing foetus.

  • The lining of metal cans contain the substance Bisphenol A , which may enter your system and affect foetal brain development
  • Canned tuna has salt that can cause a rise in the sodium levels in your body and increase the risk of high blood pressure.

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Are There Foods That Are Harmful To Eat During Pregnancy

There are specific foods that you will want to avoid during your pregnancy. Hormonal changes during pregnancy can have a negative effect on your immune system and put you at greater risk for contracting a foodborne illness. The Centers for Disease Control and Prevention , has found that contracting the foodborne illness Listeria during pregnancy can cause premature delivery, miscarriage, and even fetal death. Pregnant women are 20 times more likely to contract Listeria.

Another food of concern for pregnant women is fish. Although fish is a low-fat, healthful protein choice, there are certain fish that have elevated levels of methyl mercury or Polychlorinated Biphenyls , a pollutant in the environment.

Consuming fish with high levels of methyl mercury during pregnancy has been associated with brain damage and developmental delay for babies.

  • Eating identified safe fish 1 time a week is safe for pregnant women.
  • The March of Dimes recommends pregnant women should avoid all raw and seared fish. Raw fish includes sushi and sashimi, undercooked finfish, and undercooked shellfish .
  • Avoid shark, swordfish, king mackerel, and tilefish even when cooked as they have higher levels of mercury.
  • The March of Dimes cautions against eating fish that may contain higher levels of PCBs. Fish in this category include bluefish, bass, freshwater salmon, pike, trout, and walleye.

For more information on safe fish, go to the CDC or the March of Dimes.

Need A Boost Of Fiber Try Hummus And Veggies

One of the unfortunate side effects of pregnancy can be constipation. Along with drinking enough fluid, getting good sources of fiber like vegetables can keep you regular.

Vegetables also have antioxidants, phytonutrients, vitamins and minerals substances that protect the health of your cells and support your immune system, which is slightly lowered during pregnancy. And, when you dip veggies like carrots and broccoli into hummus, you get an extra helping of fiber along with protein to keep you feeling full longer.

Choosing healthy snacks doesnt have to take a lot of effort. Prioritize nutrition during pregnancy by keeping your kitchen stocked with nourishing options. That way, when you reach for a snack it will be a good one for you and your baby.

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What Are Good Sources Of Iron

  • Meat and seafood: Lean beef, chicken, clams, crab, egg yolk, fish, lamb, liver, oysters, pork, sardines, shrimp, turkey, and veal
  • Vegetables: Black-eyed peas, broccoli, Brussels sprouts, collard and turnip greens, lima beans, sweet potatoes, and spinach
  • Legumes: Dry beans and peas, lentils, and soybeans
  • Fruits: All berries, apricots, dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums, prune juice, and watermelon
  • Breads and cereals: Enriched rice and pasta, soft pretzel, and whole grain and enriched or fortified breads and cereals
  • Other foods: Molasses, peanuts, pine nuts, pumpkin, or squash seeds

Avoid Morning Sickness By Not Eating


When a mother-to-be is experiencing morning sickness, the biggest mistake she can make is thinking that if she doesn’t eat, she’ll feel better, Krieger said.

The exact causes of morning sickness are not known, but it may be caused by hormonal changes, according to the Mayo Clinic. This common complaint can bring on waves of nausea and vomiting in some women, especially during the first three months of pregnancy.

And “it’s definitely not happening only in the morning,” Krieger said. “It’s any time of day.” To ease morning sickness, it’s better to eat small amounts of foods that don’t have an odor, because smells can also upset the stomach, she said.

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Food And Drinks To Avoid While Pregnant

No level of alcohol consumption is considered safe during pregnancy. Also, check with your doctor before you take any vitamins or herbal products. Some of these can be harmful to the developing fetus.

And although many doctors feel that one or two 6- to 8-ounce cups per day of coffee, tea, or soda with caffeine won’t harm your baby, it’s probably wise to avoid caffeine altogether if you can. High caffeine consumption has been linked to an increased risk of miscarriage and other problems, so limit your intake or switch to decaffeinated products.

When you’re pregnant, it’s also important to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life threatening to an unborn baby and may cause birth defects or miscarriage. Foods to steer clear of include:

  • soft, unpasteurized cheeses such as feta, goat, Brie, Camembert, and blue cheese
  • unpasteurized milk, juices, and apple cider
  • raw eggs or foods containing raw eggs, including mousse and tiramisu
  • raw or undercooked meats, fish, or shellfish
  • processed meats such as hot dogs and deli meats
  • fish that are high in mercury, including shark, swordfish, king mackerel, marlin, orange roughy, tuna steak , and tilefish

If you’ve eaten these foods at some point during your pregnancy, try not to worry too much about it now just avoid them for the remainder of the pregnancy. If you’re really concerned, talk to your doctor.

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How To Eat Healthy While Pregnant

Pregnancy is a challenging time for women. Youll go through a lot of changes as you prepare for your baby. In order to get the best nutrition while pregnant, you need to understand what foods are good and bad. The foods that you eat will impact your health and the health of your baby. Thats why you should eat foods that are nutritious and good for your baby. Here are some foods that you should avoid:

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Are Food Cravings Real

It is common for women to develop a sudden urge or a strong dislike for a food during pregnancy. Some common cravings are for sweets, salty foods, red meat or fluids, Krieger said. Often, a craving is a body’s way of saying it needs a specific nutrient, such as more protein or additional liquids to quench a thirst, rather than a particular food, she said.

This article is for informational purposes only and is not meant to offer medical advice.

Additional resources

  • The Institute of Medicine has a BMI calculator to help pregnant women figure out the right amount of weight to gain.
  • Find answers to frequently asked questions about nutrition during pregnancy from the American College of Obstetricians and Gynecologists.
  • Learn about safe food choices and food safety risks from the Academy of Nutrition and Dietetics.

Editor’s note: This reference page was updated on April 24, 2021, by Live Science contributor Sarah Wild.

What If I Don’t Like Vegetables

Vegan Pregnancy Meals: Second Trimester

Try some raw vegetables, such as carrots and peppers, or sweeter vegetables, such as sweetcorn. You could also add chopped or blended vegetables into sauces or stews made with tinned tomatoes. You probably won’t even notice it. If you keep trying different vegetables, you will probably find that you and your family learn to like them more.

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Fish With Low Levels Of Mercury

Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids, a healthy fat that’s good for the heart. It is safe for pregnant women to eat 8 to 12 ounces of cooked fish and seafood a week, as long as it’s not a high-mercury fish , according to ACOG.

Herbal And Green Teas

Youll even need to be cautious with herbal teas because nobody knows much about their safety. So aim for no more than four cups a day . Oh, and bear in mind that green tea contains caffeine and you should avoid the herbal remedy liquorice root .

Ask your GP or midwife about specific herbal products.

This page was last reviewed in March 2018

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Meet One Of Our Volunteers

Lisa Gore tells us about her experience training to be a volunteer for the Birth and Beyond project and how its changed her life.

“Im currently unemployed and have been for a few months now. Id really had my confidence knocked and it was impacting on me personally. I was in a really bad place and felt quite helpless, so when I heard about the Birth and Beyond project, I wanted to find out more.

I was going to sign up with my neighbour but then she couldnt because of work, I did um and ah about whether I could still do it on my own but Im so pleased I carried on. Within 15 minutes of going along to the toe in the water session, I knew this was something I wanted in on. It felt comfortable.

Ive loved every bit of the training, sometimes Ive surprised myself with how much I knew and sometimes Ive been shocked at how much I didnt know! But its been really interesting and theres so much support. Theres loads of support after the training too, we have a Facebook group so we can share our experiences and ask questions with other volunteers. Already my confidence has shot through the roof.

I feel like I have the old me back.”

Can I Eat A Tuna Sandwich While Dieting

What I Eat! | 8 Months Pregnant

Image Source: livestrongcdn

Because lean fish is one of the most nutritious foods available, there is little fat in it. Tuna is a popular source of nutrition among bodybuilders and fitness models due to its high protein content, low fat, and low calorie count.

Tuna sandwiches, in addition to losing weight, can also be beneficial. Tuna has a low calorie content, with a serving size of three ounces containing less than 100 calories and one gram of fat per serving. One of its benefits is that it is high in omega-3 fatty acids, which help to maintain healthy cholesterol levels as well as a healthy brain and mood. Tuna salads high fiber and complex carbohydrates, as well as vitamins A and C, contribute to its nutritional value. Furthermore, it contains protein for muscle and skin, iron to prevent anemia, and potassium to regulate blood pressure. Tuna packed in water is not only healthier, but it also contains fewer calories and fat.

Weight loss can be accomplished by consuming canned tuna as a low-fat and nutritious food. Tuna contains a high protein content, making it an excellent choice for weight loss. Canned tuna has a lower calorie content and can help you maintain your weight.

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Bread Rice Potatoes Pasta And Other Starchy Foods

This group also includes foods such as couscous, polenta, yams and other grains and starchy roots. Starchy carbohydrate foods are packed with energy and they should make up just over a third of the food you eat.

Choose wholegrain, wholemeal or multigrain versions of foods such as bread, rice and pasta. These will give you more fibre and other nutrients, and can make you feel fuller. You can leave the skins on potatoes when you cook them as well it is cheaper, easier and more nutritious!

What Are The Important Nutrients During Pregnancy


Folate is a vitamin that helps build your babys cells and reduces the risk of certain birth defects such as spina bifida. It is found in a variety of foods, such as green leafy vegetables, fruit, wholegrain breads and cereals, fortified breakfast cereals, legumes, and nuts.

It can be difficult to get enough folate from food alone so you will need to take a supplement of 500 micrograms each day . Start taking folate when planning your pregnancy and continue for the first three months of pregnancy .

If there is a family history of cleft lip, spinal problems, you are taking an anti-epilepsy medication or you have Type 1 or Type 2 diabetes, this dose may need to be greater. Please discuss this with your doctor.


Iodine is another nutrient that is important for your babys brain development. To make sure you get adequate iodine either:

  • eat fish one to three times a week, and/or
  • use iodised salt or
  • take a multivitamin for pregnancy that contains at least 150 micrograms of iodine
  • do not take kelp tablets as they may contain too much iodine.


Protein helps build all body tissues. Aim to include protein-containing foods in each meal. Meat, chicken, fish, eggs, dairy foods, nuts, and legumes , and food made from them such as tofu, are protein sources and will help your iron and calcium intake as well.


For an iron rich diet:

See the fact sheet Iron in Pregnancy for more information.


Vitamin D

Omega-3 fats

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What Is The Mediterranean Diet

The Mediterranean diet is based on the traditional eating habits from the 1960s of people from countries that surround the Mediterranean Sea, such as Greece, Italy, and Spain, and it encourages the consumption of fresh, seasonal, and local foods.1 The Mediterranean diet is not a single prescribed diet, but rather a general food-based eating pattern, which is marked by local and cultural differences throughout the Mediterranean region.

Check Your Water Source

11 must foods to eat while pregnant

Federal funding gaps and water safety standards that lag behind the latest science on contaminants leave many Americans at risk when they open their tap at home. For some communities, tap drinking water can contain a cocktail of industrial chemicals at unsafe levels including lead, arsenic, and forever chemicals called PFAS. These chemicals have links brain and nervous system damage, fertility problems, hormone disruption and other health harms.

Understanding your water source and how to filter for cleaner water is vital to a healthy pregnancy.

Start by using the EWG Tap Water Database to look up the quality of your local water system. The EWG has compiled annual test reports from 2014-2019 produced by almost 50,000 water utilities in all 50 states and the District of Columbia to help you understand how polluted your drinking water can be.

Once you have an understanding for the quality of your drinking water, EWG can help you find a water filter thats most compatible with your drinking water, as well as other ways to seek out uncontaminated water.

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