Want Something Savory Try Hard
When youre feeling in the mood for something savory and filling, eggs are a good choice. Thats because yolks are an excellent source of choline, a nutrient thats vital for your babys brain development. Cook a batch of hard-boiled eggs or whip up deviled eggs to have on hand for whenever hunger strikes. Just make sure the eggs are cooked all the way through to reduce the risk of foodborne illness.
Got The Munchies Try Nuts
Want something crunchy? Turn to nuts. Nuts are great to munch on during pregnancy, since they provide protein, fiber, healthy fat and minerals. Plus, theyre a nutrient-dense food, so you dont have to eat a lot to satisfy your hunger, which is ideal for women who struggle with nausea or who tend to get full quickly toward the end of pregnancy.
Any nut will do, but walnuts are particularly beneficial because they contain omega-3 fatty acids, a type of fat thats commonly found in fish and helps with your babys brain development. If youre a vegetarian or dont eat fish, its important to eat other foods that contain omega-3s such as walnuts. Talk to your doctor about taking a supplement to make sure you get enough of these essential fats.
Nutrition During Pregnancy
Not only is eating nutritious food good for you and your baby, it also can ease some of the discomforts of pregnancy. A balanced diet can help minimize symptoms such as nausea and constipation.
What Not To Eat When Pregnant
The TLDR: Avoid raw foods, like fish, shellfish, meat and eggs. Stay away from fish high in mercury, such as tuna and shark. Dont eat unpasteurized cheeses, milk or juices, or cold deli meats or lox. Some caffeine is okay, but you should probably avoid drinking alcohol while pregnant.
Want more detail? Here you go:
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Raw Sprouts And Nuts Which Cause Allergies
Raw sprouts are an amazing source of protein and minerals, but they are still in the list of food not to eat when pregnant. This is because they may contain harmful viruses and bacteria that can cause food poisoning. Make sure that every time you eat sprouts, you either shallow fry them or better even, cook them thoroughly. They can still taste nice with proper seasoning.
You may enjoy various kinds of nuts in moderate amounts during pregnancy as they are rich sources of vitamins and minerals, and are highly beneficial for foetal development. But there are some nuts that can cause allergies and rashes on your body. Even if you werent initially allergic to them, you could develop allergies over time with extended exposure. Too many nuts can cause constipation & other issues, too. Therefore, ensure that you consult with your doctor to know which nuts you can include in your diet, in what quantities, and which nuts you should avoid entirely during pregnancy.
Foods Tolimit Or Avoid:
Undercooked, Raw, or High-Mercury Fish: While thereis always a risk to eating undercooked or raw fish, the risk doubles duringpregnancy. Undercooked fish can carry bacterial or viral infections such asSalmonella or Listeria. Listeria is especially dangerous to pregnant women andtheir babies, as it can pass through the placenta without making the mothersick. In addition, fish that are high in mercurysuch as shark, swordfish andsome varieties of tunashould be limited or completely avoided. However,low-mercury fish can be healthy and high in omega-3, which is recommendedduring pregnancy.
Undercooked, Raw, and Processed Meat: Just likeundercooked or raw fish, undercooked or raw meat is risky to eat duringpregnancy. Undercooked meat could include infections such as E. coli,Salmonella, and Listeria, which could lead to complications in your babysbrain function. Also, processed meatsuch as deli meat or hot dogscan also becontaminated and should be fully cooked or reheated until they are steaming. Tobe safe, stick with fully-cooked meat during pregnancy.
Unpasteurized Dairy:Unpasteurized milk andcheese are also prone to dangerous bacteria that could harm your baby. Theprocess of pasteurization kills the harmful bacteria and reduces the risk oflife-threatening fetal infections.
When in doubt, ask. Proper nutrition during pregnancy can be difficult to figure out on your own.
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Pregnancy: What To Eat And What To Avoid
If you’re pregnant and confused about what you can and cant eat, youre not alone. It’s as much about including foods that can be beneficial to your baby as it is about avoiding foods that may be harmful. You neednt feel deprived during these exciting nine months if you know the facts.
Advice changes and differs from country to country. This information is consistent with the NHS advice.
Eat Well To Cope With Pregnancy Symptoms
Nausea and vomiting are common during early pregnancy, and this is often the first sign of being pregnant. This is referred to as morning sickness, but it may occur at any time of the day or night, especially when you are tired or hungry.
Eat as well as you can. Your extra nutrition needs are small during early pregnancy, so nausea and vomiting rarely cause any nutritional problems. However, if your vomiting is severe and you are unable to keep any food or fluids down, seek advice from your LMC.
- Eat regularly, choosing smaller meals or snacks.
- Have fewer high-fat and spicy foods.
- Try a carbohydrate snack before getting out of bed in the morning.
- Drink small sips of flat lemonade or ginger ale.
- Try ginger or foods flavoured with ginger.
- Give yourself extra time in the morning. Rushing can make you feel worse.
- Try and rest more.
- If cooking smells make you feel sick, cut down on cooking as much as you can or have someone else do the cooking while you are elsewhere.
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Why Should You Avoid Certain Foods During Pregnancy
Your immune system is weakened during pregnancy, so youre more susceptible to bacteria, viruses and other things that can cause foodborne illnessthink E. coli, salmonella and toxoplasmosis. Not only can these make you sick, but severe cases can cause preterm labor or miscarriage.
Also, since youre passing along most everything to your growing baby, what you eatfrom the mercury in fish to caffeine in coffeeaffects them too.
Raw Undercooked Or Contaminated Seafood And Fish
Dont worry you dont have to give up on your favourite seafood entirely. You just need to ensure that you steer clear of certain types of seafood.
- Raw fish in your diet is definitely a big NO. This means that if youre a lover of sushi, you will have to hold back for the next few months.
- Certain fishes, like mackerel, shark, swordfish, and tilefish contain high levels of mercury in them, and mercury consumption during pregnancy could lead to delayed development and brain damage to your child. Opt instead for fish like chunk light tuna which has low levels of mercury and can be consumed in moderate amounts. It is best to avoid refrigerated and smoked seafood as it may be contaminated with Listeria, a harmful bacterium. Being exposed to Listeria during pregnancy can put you at an increased risk of preterm birth, or an infection spreading to the newborn.
- A few kinds of fish may have been raised in contaminated water bodies, like bluefish, salmon, walleye, trout, and striped bass. These fishes are exposed to high levels of polychlorinated biphenyls , which is extremely unhealthy for both mother and child. Exposure to PCB while pregnant can also have a negative impact on your babys immune system.
- Raw and undercooked shellfish like clams, mussels, and oysters, carry a majority of the seaborne illnesses. While cooking them can prevent some diseases, they wont affect the algae-borne diseases. This is why it is a good idea to avoid shellfish entirely during pregnancy
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Food Safety When Eating Out
Risks are harder to manage at buffets, smorgasbords, salad bars, or street vendors, where foods may have been sitting uncovered, allowed to cool, or contaminated by other people, so avoid eating food from these places.
When you eat out or buy takeaways, avoid the same high-risk foods you would avoid at home. Don’t eat:
- unpasteurised milk and dairy products
- raw eggs or foods containing raw eggs
- unwashed fruits and vegetables or raw herbs
- raw seed sprouts
- pre-prepared cold foods such as salads, unrefrigerated sandwiches, or sushi
- undercooked or raw meat, poultry, or seafood
- cold meats, pâté, or cold, smoked fish
- soft and semi-soft cheeses unless cooked
- soft-serve ice cream.
To minimise risk during pregnancy, choose restaurant and takeaway food that is:
- well cooked
- prepared just before it’s served to you
- served piping hot .
Unpasteurized Dairy And Juices
Fortunately, you don’t have to worry about finding unpasteurized milk at the supermarket, thanks to the Food and Drug Administration . But soft cheeses made with unpasteurized milk are another story they can harbor Listeria and other pathogens.
To stay safe, stick with hard cheeses like Swiss or cheddar, or check a cheeses label to confirm its made with pasteurized milk. Have a hankering for feta, Brie, Camembert, goat cheese, blue-veined cheeses and queso fresco? Confirm that theyre made with pasteurized products first, or heat them up until bubbly.
You should also steer clear of unpasteurized juices like apple cider or fresh-squeezed OJ. What about treated juice ? As long as it’s been treated through UV radiation, it’s probably okay.
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The Worst Foods To Eat During Pregnancy
When it comes to pregnancy, it’s just as important to know what not to eat as it is to know what to eat. While there are plenty of foods that are ideal to consume while you’re expecting, there are also many foods you should avoid if you have a little one on the way. And while you’re currently spending most of your time at home, you want to make sure you’re doing all you can to stay healthy.
An interesting example? There has actually been ongoing queries about whether or not pregnant women can consume honey since it’s forbidden for infants to do so.
“An infant consuming honey could cause botulism if the honey is contaminated with Clostridium botulinum. This bacteria could lead to infant botulism,” nutritionist Amy Tao, MS, of Based Wellness tell us, in reference to a 2010 study.
However, it is safe for pregnant women to eat honey, as adults are less likely to contract botulism because they have a more mature gut microbiome, according to Tao.
“Because of the molecular weight of the bacteria, it is highly unlikely that it would cross the placenta and create an issue for the fetus,” she says. “Pregnant women who do not have any pre-existing conditions or complications with their gastrointestinal tract need not avoid honey.”
Now, here are the foods to avoid when you’re pregnant.
A Complement To Nutrition
Prenatal Vitamins: Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gapsjust in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.Consult your healthcare provider about which supplement is best for you.REMEMBER a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.
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Stay Away From Undercooked Fish And Fish High In Mercury
Fish, especially oily ocean fish like salmon, is rich in omega-3 fatty acids your baby needs for normal development, especially during the third trimester. But you have to be careful with fish. Raw and undercooked fish and seafood may contain parasites as well as bacteria, so it’s best to avoid them while you’re pregnant.
Some types of fish contain larger amounts of mercury, so you need to stay away from the shark, swordfish, king mackerel, and tilefish.
- Eat up to 12 ounces cooked fish or shellfish each week .
- Best choices are salmon, shrimp, pollock, and catfish.
- You don’t have to eliminate albacore tuna, but don’t eat more than 6 ounces per week.
Craving Ice Cream Try Yogurt Smoothies
If you want something cold and rich, try a yogurt smoothie. Yogurt is a good source of calcium, which is necessary for the development of your babys bones and teeth, as well as heart, nerve and muscle function. If you dont consume enough calcium, your body will take it from your bones. Yogurt also provides protein the building block of tissues as well as probiotics .
Just be sure to watch out for additives in the yogurt you choose. Many flavored varieties are loaded with sugar. Also, if you like the tartness, opt for Greek yogurt because it contains more protein.
Healthy add-ins include:
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Herbal And Green Teas
We do not have much information on the safety of herbal and green teas in pregnancy. Therefore, it is best to limit how much you drink. You should drink no more than 4 cups of herbal tea a day. It is important to remember that green tea contains caffeine, which should be limited as much as possible during pregnancy.
You should ask your GP or midwife if you are unsure about the safety of any herbal products.
Foods To Avoid While Pregnant
Raw Meat: Uncooked seafood and rare or undercooked beef or poultry should be avoided during pregnancy because of the risk of contamination with coliform bacteria, toxoplasmosis, and salmonella. At home, the temperature should reach at least 145 F for whole cuts, 160 F for ground meats like hamburger, and 165 F for chicken breasts.
Deli Meat: Deli meats have been known to be contaminated with listeria, which can cause miscarriage. Listeria has the ability to cross the placenta and may infect the baby, which could lead to infection or blood poisoning and may be life-threatening. If you are pregnant and you are considering eating deli meats, make certain that you reheat the meat until it is steaming.
Fish with Mercury: Fish that contain high levels of mercury should be avoided. Mercury consumed during pregnancy has been linked to developmental delays and brain damage. A sample of these types of fish includes shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation. The American Pregnancy Association recommends Safe Catch Tuna because their testing technology ensures each can of tuna is as pure as wild salmon or wild sardines.
Certain types of fish used in sushi should also be avoided due to high levels of mercury. Please see Mercury in Fish for specific types of fish and further information on how to calculate mercury levels.
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Can Pregnant Women Eat Sushi
If you develop a craving for sushi, be sure to stick with the cooked options such as shrimp tempura, California roll, or vegetable rolls. Stay far away from raw fish options, as the traditional raw fish combos are a definite no-go due potential parasite contamination.
“It is not uncommon for raw fish to contain parasites. Should a pregnant woman consume raw fish with parasites, she would be exposed to complications that would be more difficult to treat because of the pregnancy,” Tao says. “Medication options would be more limited and the stress of contracting an illness would also be a lot for a pregnant woman to deal with.”
Unpasteurized Foods And Raw Meat
According to the USDA, pregnant women are at high risk of getting sick from two different types of food poisoning: listeriosis, caused by the Listeria bacteria, and toxoplasmosis, an infection caused by the Toxoplasma gondii parasite.
Listeriosis is about 20 times more common in pregnant women than in the rest of the population, according to a study published in the journal Reviews in Obstetrics and Gynecology. The CDC says that Listeria infection may cause miscarriage, stillbirth, pre-term labor, and illness or death in newborns.
To avoid listeriosis, the USDA recommends avoiding the following foods during pregnancy:
- Unpasteurized milk and foods made from it, such as feta, Brie, Camembert, blue-veined cheeses, queso blanco and queso fresco. Pasteurization involves heating a product to a high temperature to kill harmful bacteria.
- Hot dogs, luncheon meats and cold cuts, unless heated to steaming hot before eating to kill any bacteria.
- Store-bought deli salads, such as ham salad, chicken salad, tuna salad and seafood salad.
- Unpasteurized refrigerated meat spreads or pâtés.
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Foods To Eat Or Avoid When Pregnant
Use this handy guide to help make decisions about what to eat and what to avoid during pregnancy.
It highlights some foods that are not recommended for pregnant women.
Foods to avoid are listed for a range of reasons, but in most cases there is a higher risk those foods may contain harmful bacteria such as listeria or salmonella.
Red = Don’t eat
scroll/swipe sideways if not all columns are displayed)
Meat, Poultry & Seafood
Managing Some Common Problems
The iron in prenatal vitamins and other things can cause constipation during pregnancy. So try to get more fiber than you did before you became pregnant. Try to eat about 20 to 30 grams of fiber a day. Your best sources are fresh fruits and vegetables and whole-grain breads, cereals, or muffins.
Some people use fiber tablets or drinks or other high-fiber products, but check with your doctor before trying them.
If constipation is a problem for you, your doctor may prescribe a stool softener. Be sure to drink plenty of fluids, especially water, when increasing fiber intake, or you can make your constipation worse.
One of the best ways to avoid constipation is to get more exercise. Drink plenty of water between meals each day to help soften your stools and move food through your digestive system. Sometimes hot tea, soups, or broth can help. Also, keep dried fruits handy for snacking.
Some pregnant women find that broccoli, spinach, cauliflower, and fried foods give them heartburn or gas. You can plan a balanced diet to avoid these foods. Carbonated drinks also cause gas or heartburn for some women, although others find they calm the digestive system.
If you’re often nauseated, eat small amounts of bland foods, like toast or crackers, throughout the day. Some women find it helpful to eat foods made with ginger. To help combat nausea, you can also:
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