Foods To Eat During Pregnancy
Why Do I Need Complex Carbohydrates While Pregnant
Complex carbs give your body the energy it needs to keep you going and growing throughout your pregnancy. Theyre also packed with fiber, which helps with digestion and preventing constipation, often a concern for pregnant women.
Complex carbs include:
- Whole grains like oats, brown rice, whole-wheat breads, and pastas
Why Do I Need More Calcium When Pregnant
Calcium is a nutrient needed in the body to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.
Your growing baby needs a considerable amount of calcium to develop. If you do not consume enough calcium to sustain the needs of your developing baby, your body will take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Osteoporosis causes dramatic thinning of the bone, resulting in weak, brittle bones that can easily be broken.
Pregnancy is a critical time for a woman to consume more calcium. It may help prevent high blood pressure while you’re pregnant. Even if no problems develop during pregnancy, an inadequate supply of calcium at this time can diminish bone strength and increase your risk for osteoporosis later in life.
The following guidelines will help ensure that you are consuming enough calcium throughout your pregnancy:
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Important Things To Note Before Ordering A Subway Sandwich
As mentioned earlier, cold cuts are a no-no at Subway when youre pregnant.
But what about the cheese and mayo?
You want to be sure that these are made from a quality, safe sources.
In the case of mayonnaise, it must be manufactured from pasteurized, premium quality eggs. Fortunately, Subway claims to use this type of ingredient for their sandwiches. They use this mayo for their salads and sandwiches, too.
Now, as for cheese, it should be from a pasteurized milk source. Whether it is cheddar, feta, mozzarella, American cheese, and other types of cheese, just be sure they are safe for you. Hard cheeses are usually safe, especially when you are pregnant.
To be more specific, there are quite a few sandwiches that pregnant women can eat at Subway. These include the following:
- Roast beef
What Foods Are Not Safe To Eat During Pregnancy
Fish and seafood-Higher-mercury fish -Undercooked or raw fish, raw seafood or raw shellfish-Any bivalve shellfish -Refrigerated smoked seafood
Eggs-Raw or undercooked egg or egg products-Hidden sources of raw egg: some eggnogs, Hollandaise sauce, homemade raw cookie dough, homemade custards, homemade Caesar dressing
Fruits and vegetables-Raw sprouts
Tip: Cook all sprouts thoroughly.
Meats-Non-dried deli meats -Refrigerated pâtés and meat spreads
Tip: Order steaks and burgers well done, or use a meat thermometer to ensure meats are cooked through.
Cheeses-Unpasteurized and raw milk cheeses-Pasteurized soft and semi-soft cheeses that are not processed, including brie, Camambert, blue-veined cheese, Mexican-style cheeses like queso fresco, and soft goat cheese or chèvre
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How To Properly Prepare Fish During Pregnancy
By now youve probably heard that you should avoid sushi during pregnancy and the same goes for any other raw or undercooked fish, since they can contain bacteria and parasites that are dangerous for your developing baby.
Here are a few tips to properly prepare fish and help reduce your exposure to any potential contaminants:
- Buy only fresh, properly refrigerated seafood. Store it in the fridge in a sealed container if youre not cooking it immediately.
- Use separate cutting boards for meats and fruits/veggies.
- Dont reuse marinades.
- Cook seafood until it reaches an internal temperature of 145° F if a thermometer isnt available, youll know its done when the flesh is opaque and fillets flake easily with a fork.
- Clams, mussels and oysters are cooked when their shells open throw away any that dont.
Why You Should Avoid Raw Fish Sushi
Now that you know sushi rolls with raw fish or raw meat are a definite no during pregnancy, you might wonder why one of your favorite meals didnt make the cut.
Undercooked or raw fish increases the risks of exposure to certain types of bacteria during pregnancy and is more likely to contain bacteria and parasites, says Dr. Lisa Valle, DO, OB-GYN at Providence Saint Johns Health Center.
Listeria, a bacteria that causes listeriosis, is a type of food poisoning that can pose a serious health risk for you and your baby. And pregnant women are at a higher risk of getting listeriosis.
In addition to vomiting and diarrhea, it can cause preterm labor, stillbirth, and miscarriage. Additionally, if a baby is born with listeriosis, there can be problems with their kidneys and heart, as well as infections of the blood or brain.
To help prevent listeriosis, the American College of Obstetricians and Gynecologists recommends that pregnant women avoid eating sushi made with raw fish, among other foods like hot dogs, lunch meats, and unpasteurized milk.
Furthermore, raw fish can result in increased mercury exposure to your baby. When a pregnant woman is exposed to high levels of mercury, which is a metal, the health of the baby and mom are threatened. High levels of mercury can cause brain damage, hearing, and vision problems in the baby, says Valle.
In a nutshell, there are mainly two reasons why you shouldnt eat raw fish sushi while pregnant:
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What If I Have Other Concerns About My Diet
Some women may be lactose intolerant, they cant fully digest lactose in dairy products. Others are unable to eat things like gluten due to Celiac Disease. Your provider can help you plan your diet or advise you take certain supplements. Other helpful tips for healthy eating are:
- For lactose intolerant women, calcium can be found in other foods like seeds, nuts and soy. There are also lactose-free milks, cheeses and other dairy products.
- For women with Celiac Disease, many gluten-free options can be found in grocery stores and include a variety of fruits, vegetables, meats potatoes, poultry and beans.
Its Fine To Eat Spicy Or Hot Food While Pregnant Or Breastfeeding
Is it safe to eat spicy food during pregnancy? Foods can improve mood, have a positive effect on the cardiovascular system, and improve digestion. Though a tiny fraction of what you ingest does go into your milk supply, its unlikely that eating spicy food will affect your baby. And although a tiny fraction of what you ingest does go into your milk supply, its unlikely that eating spicy food will affect your baby. Eating spicy food close to a due date may cause tummy upsets but that is as close to bringing on labour as you might get. Some women believe that if you have heartburn, commonly brought on by eating spicy foods, your baby will be born with a lot of hair.
Though a tiny fraction of what you ingest does go into your milk supply, its unlikely that eating spicy food will affect your baby. Starvation during pregnancy impairs fetal oogenesis and folliculogenesis in offspring in the mouse. So eating spicy foods may make your amniotic fluid a little spicier, exposing your baby to the flavors in utero. Yes, you can eat the spicy foods you enjoy while breastfeeding. Although spicy food is safe to eat during pregnancy, you should avoid it if you experience heartburn or other digestive issues.
This would be observed if. Can i eat peanuts during pregnancy? What happens if you starve during pregnancy? Yes, you can eat the spicy foods you enjoy while breastfeeding. Possible effects of eating spicy food while pregnant.
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What Nutrients Do I Need During Pregnancy To Keep My Baby And Me Healthy
During pregnancy, you can get a lot of nutrients from different sources or food groups such as grains, proteins, vegetables, fruits, and dairy. Other sources of nutrients are fats and vitamins and minerals.
Proteins help your body with muscle and tissue growth and also with your babys growth. Protein can be found in foods like:
- Beef, pork, fish and poultry
Complex carbohydrates give longer lasting energy and can be found in:
- Whole grain products, like bread, rice and pasta
- Starchy vegetables like potatoes and corn
Fiber is also a type of complex carbohydrate and can be found in plant foods. Fiber can help with digestion. The following foods are good sources of fiber:
- Vegetables such as cabbage, spinach, kale
- Fruits like, berries, oranges, apples and peaches with the skin
- Legumes such as chickpeas, black beans, lentils
Certain amounts of fat are also important for your body. During pregnancy, the fats you eat are a source of energy and help with your babys organs and the placenta. However, be careful not to eat too much saturated fat and trans fat because those can cause problems for your health.
Other nutrients that you need during pregnancy to keep yourself and your baby healthy include:
The Protective Properties Of Fruit And Vegetables
The antioxidants present in several fruits and vegetables can help out defend your babys cells from harm caused by damaging compounds present in the environment. An excellent eating of fruit and vegetables as an element of a well-balanced pregnancy diet may perhaps as well help to defend your baby from developing allergies and affected by symptoms later in life.
Studies have found a variety of connections between a mothers fruit and vegetable eating and their babys healthiness:
Vitamin E, which can be found in spinach, broccoli and butternut squash is considered to help out avert wheezing and asthma.
Some examination recommends that green and yellow vegetables, citrus organic product, and those having carroty-toned beta-carotene, for example, sugary potatoes, carrots and oranges potentially will diminish the danger of childhood eczema.
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How Much Should You Eat Each Day During Pregnancy
Most pregnant women need only about 300 extra calories per day during the last 6 months of pregnancy. A glass of skim milk two small crackers and a tablespoon of peanut butter have approximately 300 calories. The exact amount depends on your weight before pregnancy. If youre underweight before pregnancy, you may need more calories. If youre overweight before, you may need less. Talk to your provider about whats right for you.
Use this sample menu to plan healthy meals.
Knowing how big each of these serving sizes is can be tricky. Here are some everyday items that can help:
- 1 cup is about the size of a baseball.
- 1/3 cup is about as much as you can fit in your hand .
- ½ cup is about the size of a tennis ball.
- ¼ cup is about the size of a golf ball.
- 1 tablespoon is about the size of ½ a ping pong ball.
- 1 ounce of meat is about the size of two thumbs.
- 3 ounces of meat is about the size of a deck of cards or the palm of your hand.
- A small fruit is about the size of a tennis ball.
Go to ChooseMyPlate.gov website to learn more about how to make healthy food choices during pregnancy. ChooseMyPlate shows the amounts and foods that you may want to eat at every trimester during your pregnancy. They break down food into five groups:
Follow these ChooseMyPlate guidelines:
Other ways to eat healthy and make sure youre getting enough nutrients are:
When Its Not Safe To Eat Crawfish While Pregnant
Crawfish must only be eaten when thoroughly cooked by pregnant women . Although I havent heard of anyone wishing to eat them uncooked, undercooked is a possibility, especially with large Crawfish that may require longer cooking periods than you believe.
Uncooked shellfish can have bacteria and pathogens, while raw Crawfish, especially if collected wild, can carry parasite infections. Crawfish that have been cooked are safe to consume.
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Is It Safe To Eat Sugar Substitutes During Pregnancy
The U.S. Food & Drug Administration has included aspartame, sucralose, and stevia in the list of sugar substitutes that are safe during pregnancy. Make sure to avoid crude stevia leaf, stevia infusions, and extracts of the whole leaf. The use of sweeteners can have adverse effects on health , so they should be consumed in moderation.
What Type Of Mushrooms Can You Eat During Pregnancy
There are various types of mushrooms that you can eat during pregnancy. Here is the list of the safe and delicious mushrooms that you can consume:
- White Button Mushrooms
- Chestnut Mushrooms
Regardless of how clean they look when you buy them, mushrooms need to be properly cleaned and the soil must be removed from all the cracks, because it can contain Toxoplasma gondii. Also, be sure to cook them before eating!
Take a look at the following infographic for illustration of types of mushrooms you can eat while being pregnant:
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Snack Foods To Eat While Pregnant
What you eat becomes more important than ever when youre pregnant. You need more vitamins and minerals to help your baby grow and maintain your own health. And because your body is working hard at supporting both of you, you need to consume more calories in the second and third trimester.
While it may be tempting to think of those extra calories as a green light to indulge in less healthy snacks, dont head to the vending machine just yet, say nutrition experts. If youre regularly having healthy, balanced meals, a treat here and there isnt going to hurt. But ideally, you want most of those extra calories to come from nutritious food.
If youre mostly snacking on things like dessert, chips or another less healthy food, think about what makes that food so appealing to you right now, try to get that same quality in something that provides more nutrition.
Get The Right Amount Of Calories For You
Being pregnant doesn’t mean you need to eat twice as much food.
- First trimester Most women dont need any extra calories.
- Second trimester Most women need about 340 extra calories a day.
- Last trimester Most women need about 450 extra calories a day.
Ask your doctor or midwife how many calories you need during pregnancy.
Examples of healthy snacks include:
- Low-fat or fat-free yogurt with fruit
- Whole-grain crackers with fat-free or low-fat cheese
- Carrots with hummus
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Color Your Diet With Fruits
Some people will warn you against fruit consumption when you ask them about what not to eat during pregnancy. This is a myth. Fruit isnt just delicious it can help curb your sugar cravings and supply you and your baby the necessary nutrients. As long as you arent eating them in juice form too often, fruits are an important part of your pregnancy diet. If canned, choose unsweetened.
Be cautious in your preparation of fruit. Dont use knives used for other raw foods that may have bacteria, and always thoroughly rinse raw fruit under running water. Rinsing your fruit is important since bacteria can be found on the outer rind or peel, which can cause illness or be harmful to you and baby. Cut off damaged or bruised spots to help remove any bacteria hiding out in these areas.
It is worth noting that eating fruits should be done with care. Observing how your body reacts every time you have some will help. For example, if you have a spike in your blood sugar or notice abnormal weight gain, you should cut back.
You can have moderate servings of the following fruits:
- Dried fruits
Follow A Healthy Eating Pattern
Eating healthy means following a healthy eating pattern that includes a variety of nutritious foods and drinks.
- Eat a variety of vegetables, fruits, whole grains, fat-free or low-fat dairy products, and protein foods.
- Choose foods and drinks with less added sugars, saturated fats, and sodium .
- Limit refined grains and starches, which are in foods like cookies, white bread, and some snack foods.
- If you are feeling sick, try eating a piece of whole-grain toast or whole-grain crackers.
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Should Pregnant People Avoid Caffeine
Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight. A caffeine intake as low as 100200 milligrams per day could have a negative effect on fetal development. The underlying reasons for this remain unclear.
Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. Some cold and flu remedies also contain caffeine. A doctor, nurse, or pharmacist can provide more guidance about which medicines are safe.
Indications That You Ate Tainted Crawfish
If you suspect youve consumed tainted Crawfish, seek specific signs and symptoms. The biggest worrying sign is the possibility of food poisoning. The following symptoms can emerge anytime from 1 hour to 28 days after consuming infected foods:
- Cramps in the stomach
- Freshwater, often known as mountain lobster, is a type of lobster that lives in freshwater.
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