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
More Foods To Avoid While Pregnant
It may seem daunting to keep track of all the foods you can and canât eat while pregnant. Here, weâve compiled some frequently asked questions about specific foods to help make it a little easier.
It may seem like a lot to consider, but a healthy pregnancy diet is as much about enjoying what you can eat as it is about looking out for what you cannot eat while pregnant. You might see this as an opportunity to sample some previously unknown foods â a fruit or vegetable youâve never tried, for example. Or, you might even learn how to cook an old favorite in a new way, like baked salmon prepared at home instead of salmon rolls from your neighborhood sushi spot.
Try not to dwell on any food restrictions, and instead focus on the endless opportunities to enrich your pregnancy diet. You can have a lot of fun sampling a rich variety of foods during your pregnancy, with your prenatal vitamins providing any extra nutrients you need.
As you get ready for the arrival of your little one, you may want to download the Pampers Club app. You have a lot to think about in the coming months, but weâre here to help make this journey easier. With the app you can get great rewards for all those diapers that are in your future!
- See all sources
Seafood High In Mercury
If you think that seafood is harmless, think again. Some seafood types are on the list of what foods to avoid while pregnant due to their high mercury content. It is true that shellfish and fish provide good amounts of omega-3 fatty acids, iron, protein and zinc. But a select few are high in mercury. Mercury is relatively harmless for most adults, but not for pregnant individuals. Regularly eating large servings of seafood high in mercury can damage your babys nervous system and brain development. Heres a list of seafood you should steer clear of:
- Tilefish
- Consuming more than 12oz of fish and shellfish a week
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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 Can I Get Enough Nutrition When I Do Not Feel Like Eating During Pregnancy
Of course, it is important that you do get enough nutrients in your body to support the needs of your growing baby. Though it is not all important to put on pounds during the first trimester, the later trimesters have to be accompanied with substantial weight gain so that the baby grows and develops properly. Some tips to combat the issue of loss of appetite are:
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Should Pregnant People Completely Stop Drinking Alcohol
There is no known safe amount of alcohol during pregnancy. It is safest to drink none at all.
Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development.
Also, there is a risk that the baby will develop a . This can result in vision or hearing problems, issues with attention, and low body weight, among other complications.
Fruits To Avoid During Pregnancy
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If youve found your way to this post, youre probably trying to get pregnancy, just found out youre pregnant, or are starting to do some more research into foods for pregnancy.
Regardless, mama you are in the right place!
Now, youve probably found yourself wondering how to make the best of your pregnancy.
Or maybe even panicked when you realized you have no idea what you should be eating .
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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.
Is Raw Fish Safe During Pregnancy
Fish is a source of protein and an excellent supplier of omega-3 fatty acids, zinc, and iron. But raw fish should be avoided during pregnancy. Cook fish thoroughly to avoid parasitic infections. Avoid king mackerel, marlin, tilefish, shark, swordfish, and bigeye tuna during pregnancy as they tend to be higher in mercury, which is dangerous to the fetus. If you eat fish from local waters, make sure its not contaminated.
Avoid raw fish sushi during pregnancy, and try cooked fish or vegetable rolls instead.
Seafood is healthy to eat during pregnancy. It contains essential nutrients that contribute to the development of the babys brain, but it is important to ensure seafood is thoroughly cooked.
Bivalve mollusks or shellfish in the shell should open when cooked for four to nine minutes in boiling water, and shrimp and lobster should turn white when its cooked. Make sure to cook peeled oysters for at least three minutes.
Eating raw seafood increases the risk of gastrointestinal issues, blood infections, and skin lesions. Thats why its crucial to avoid eating raw seafood while pregnant to avoid infections and their complications.
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Nutrition During Pregnancy: 10 Do’s And Don’ts
Healthy prenatal eating isn’t just about avoidingit’s about choosing wisely.
When I ordered shrimp rolls at a tapas bar 12 weeks into my pregnancy, one of my friends reacted as if I’d ordered a double martini. “You can’t have shrimp when you’re pregnant!” she insisted. When I asked her why not, all she could offer was, “Well, I’m not sure, but I know you can’t.” Turns out, she was mistaken , a common phenomenon when it comes to prenatal nutrition.
Yes, certain foods and eating patterns can compromise a baby’s development in utero, and every mom-to-be should know about them. But it’s equally important to focus on the nutrient-rich foods and healthy habits that will keep you and your baby thriving for the whole nine months. Here, in a nutshell, is the lowdown on nutrition during pregnancy.
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.
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What To Do When You Dont Feel Like Eating During Pregnancy
If you have always associated pregnancy with cravings and loads of cream and cheese, you might be in for a shock when you get pregnant. The general image of a pregnant woman portrayed on the big and small screens is of someone who is allowed to eat for two people and who wants to eat all the time. A steady weight gain in a pregnant woman is a cause for celebration. However, reality is not always that rosy, thanks to the loss of appetite and nausea a good many pregnant women go through. If you are pregnant, and if you do not feel like eating, it can be a major cause of concern, mainly because pregnancy is that phase of your life when good nutrition is of utmost importance. So, what do you do? Read on.
- Why Dont You Feel Like Eating During Your Pregnancy?
- How Can I Get Enough Nutrition When I Do Not Feel Like Eating During Pregnancy?
- What Will Happen To My Babys Growth If I Dont Eat?
Is It Safe To Eat Cheese During Pregnancy
Raw-milk products and soft, semi-soft, surface-ripened, and moldy cheeses can contain listeriosis-causing bacteria. Its better to avoid them while pregnant.
Better options would be hard cheeses or cheese from pasteurized milk. Chilled meat pâtés should be avoided for the same reason.
Eating store-bought ice cream during pregnancy is safe because it is made from pasteurized milk and eggs, and the risk of food poisoning is negligible.
Make sure to choose pasteurized ingredients when making ice cream at home.
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Is It Safe To Eat Raw Or Undercooked Eggs During Pregnancy
Eggs are a healthy option during pregnancy, and the yolk is especially rich in vitamin D. Eggs may be contaminated with salmonella, however. Avoid consuming raw or undercooked eggs, as well as food items made from them: carbonara, eggnog, raw batter, sauces and salad dressings, hollandaise sauce, etc.
Hard-boiled eggs are a great option to eat during pregnancy.
Food And Drinks To Avoid In Pregnancy
There are some foods to avoid or take care with when you’re pregnant as they might make you ill or harm your baby.
These include:
- unpasteurised dairy – pasteurisation kills bacteria in milk through heating
- cheeses such as brie and camembert
- blue cheeses such as Danish blue, Gorgonzola and Roquefort
- pâté
- foods made with raw or under-cooked eggs, such as homemade mayonnaise
- raw or under-cooked meat
- cold cured meats such as salami, parma ham, chorizo and pepperoni
- liver – including liver sausage, haggis and pâté containing liver
- shark, swordfish, and marlin
- limit tuna to one 150g cooked weight fresh tuna steak or two 240g cans – 140g drained weight – per week
- raw fish
- soft-serve ice cream
Food products that are not pasteurised, or are mould-ripened, may contain bacteria that is dangerous for your baby, such as listeria.
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Healthy Snacks In Pregnancy
If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose something healthier, such as:
- small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad
- salad vegetables, such as carrot, celery or cucumber
- low-fat, lower-sugar fruit yoghurt, plain yoghurt or fromage frais with fruit
- hummus with wholemeal pitta bread or vegetable sticks
- ready-to-eat apricots, figs or prunes
- vegetable and bean soups
Find out more about healthy food swaps.
When choosing snacks, you can use food labels to help you. Find out more about food labelling, including how the “green, amber, red” code can help you make healthier choices quickly.
Starchy Foods In Pregnancy
Starchy foods are an important source of energy, some vitamins and fibre, and help you to feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal. If you are having chips, go for oven chips lower in fat and salt.
These foods should make up just over a 3rd of the food you eat. Instead of refined starchy food, choose wholegrain or higher-fibre options such as wholewheat pasta, brown rice or simply leaving the skins on potatoes.
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What About Listeria And Pregnancy
Theres also listeria, a food-borne illness thats riskier for pregnant people. You are more likely to get it when you are pregnant, and you are more likely to have complications from it.
It is very rare, but there are still instances of it every year.
So how do you avoid it? Take extra food safety measures to keep yourself safe regardless of which foods you decide to eat:
- Practice safe food handling
- Clean your fridge and kitchen regularly
- Cook things until well-done
Is It Safe To Eat Citrus Fruits During Pregnancy
Citrus fruits are healthy to eat during pregnancy because they are rich in vitamin C and folic acid, which are essential for fetal development. Vitamin C also improves the absorption of iron, which is necessary for the supply of oxygen to the baby.
Citrus fruits can sometimes cause allergic reactions in the person who consumes them, but there has been no confirmed link between a parent who eats citrus during pregnancy and the formation of allergies in the child in the future.
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Foods To Avoid During Pregnancy Faqs
Q: Can I eat peanuts during pregnancy?A: It is safe to eat peanuts during pregnancy, so long as youâre not allergic yourself. There is no evidence to suggest that eating peanuts during pregnancy increases the chances of the baby being allergic to peanuts.
Q: Can I eat venison during pregnancy?A: It is safe to eat venison during pregnancy. However, it is important to ensure that the meat has been cooked thoroughly, as raw or undercooked venison is linked with toxoplasmosis. Care should also be taken to ensure proper hygiene while the venison is being prepared.
Q: What should I do if I eat something risky?A: If you have eaten something, or fear you may have eaten something, that could be potentially harmful to your baby, contact your doctor or midwife for advice. In addition, if you are experiencing symptoms, the free Ada app can be used to carry out a symptom assessment.
Broccoli And Dark Leafy Greens
No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients youll need. Even if you dont love eating them, they can often be squirreled into all kinds of dishes.
Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Theyre a bonanza of green goodness.
Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight .
Try this kale eggs Florentine recipe or blend some spinach into a green smoothie and you wont even know its in there.
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Can Fish Be Eaten During Pregnancy
Salmon, herring, trout, canned light tuna, shrimp, and catfish are some of the fish that you can consume during pregnancy. You can limit it to two servings a week. Mackerel, swordfish, and sharks should not be eaten. Shellfish If you eat raw fish or shellfish like mussels, oysters, sushi, or clams, you may get sick.
Fruits To Avoid In Early Pregnancy
The first trimester is the first 12 weeks of your pregnancy. The bump may be invisible at this time, but this is when there is rapid cell division and development of your baby. Your babys brain, spinal cord and the nervous system develop during this time.
These fruits are bad for pregnancy and especially in the first trimester.
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Lean Meat And Proteins
Lean beef, pork, and chicken are excellent sources of high-quality protein. Beef and pork are also rich in iron, choline, and other B vitamins all of which youll need in higher amounts during pregnancy.
Iron is an essential mineral that is used by red blood cells as a part of hemoglobin. Youll need more iron since your blood volume is increasing. This is particularly important during your third trimester.
Low levels of iron during early and mid-pregnancy may cause iron deficiency anemia, which increases the risk of low birth weight and other complications.
It can be hard to cover your iron needs with meals alone, especially if you develop an aversion to meat or are vegetarian or vegan. However, for those who can, eating lean red meat regularly may help increase the amount of iron youre getting from food.
Pro tip: Pairing foods that are rich in vitamin C, such as oranges or bell peppers, along with iron-rich foods may also help increase absorption.
