What Foods Should You Eat While Pregnant

June 5, 2022

How Can I Eat Healthy If I Am A Vegetarian

What foods to eat while pregnant – Diet & nutrition during pregnancy

If youre a vegetarian and pregnant, its possible to get the nutrients you need. Talk to your provider about how to get the nutrients you and your baby need during pregnancy. Some helpful tips are:

Make sure you get enough protein from sources like soy milk, tofu and beans. If youre on a diet that allows for animal products, you can also eat eggs, milk and cheese.

Eat lots of foods that have good amounts of iron such as vegetables and legumes like spinach, white beans, kidney beans and chickpeas.
For calcium if you cannot have dairy foods, eat dark leafy greens, calcium-enriched tofu and other products enriched with calcium such as soy milk, rice milk or orange juice.
Some cereals and milk may also be fortified with Vitamin B12.

Foods And Drinks To Avoid During Pregnancy

We like to focus on the positive what you can have rather than what you cant. And there are so many wonderful foods you can eat! However, there are some foods that need to be avoided during pregnancy because they could put your baby at risk.

The foods you should avoid while youre pregnant are those that could contain harmful bacteria, such as listeria, E. coli, salmonella, and toxoplasma, or parasites. Listeria could lead to a serious infection which could result in the loss of your baby. This is why we urge you to avoid unpasteurized foods, milks and juices, and raw or undercooked fish, eggs, and meat.

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.

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In The Mood For Chips Try Dried Beans

When youre craving chips, dried bean snacks are a healthier substitute. You can find different flavored versions of roasted chickpeas, fava beans and soybeans at the store, or make a batch at home.

Beans have folic acid, which is key for pregnant women because it reduces the chance of spinal cord birth defects. Theyre also high in iron, which is used to create more red blood cells that carry oxygen throughout your body and to your baby. During pregnancy, you need one and a half times the usual amount of iron. Low iron, or anemia, is the most common nutritional deficiency among pregnant women. To increase the absorption of iron in beans, pair them with a food high in vitamin C such as sliced bell peppers, oranges, melon or strawberries.

One caveat: Packaged dried bean snacks have variable amounts of sodium. Excess sodium intake causes you to retain water and can lead to swelling. Eat these in moderation. If you see sudden signs of swelling, talk to your doctor. It could be a sign of preeclampsia, a potentially dangerous pregnancy condition.

What Foods Should I Eat

You will need an additional 200 to 300 extra calories from nutrient-dense foods such as lean meats, low fat dairy, fruits, vegetables and whole grain products. It will be important to carefully consider the foods you consume during your pregnancy. This is a time to eat more foods that are nutrient-dense, and fewer sweets and treats. Eat a variety of foods. Use the website www.choosemyplate.gov as a guide to choose the amounts of foods in each food group.

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Other Facts About Iron

Vitamin C helps your body use iron. It is important to include sources of vitamin C along with foods containing iron and iron supplements.

Caffeine can inhibit the absorption of iron. Try to consume iron supplements and foods high in iron at least one to three hours before or after drinking or eating foods containing caffeine.
Iron is lost in cooking some foods. To retain iron, cook foods in a minimal amount of water and for the shortest possible time. Also, cooking in cast iron pots can add iron to foods.
Constipation is a common side effect of taking iron supplements. To help relieve constipation, slowly increase the fiber in your diet by including whole grain breads, cereals, fruits, and vegetables. Drinking at least eight cups of fluids daily and increasing moderate exercise can also help you avoid constipation.

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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.

Foods To Eat During Pregnancy

With a few exceptions, pregnant women should follow the same healthy and varied diet thats recommended to everyone. Eat plenty of fruit and vegetables, wholegrains, lean meats or vegetarian protein foods such as beans, lentils and pulses. Drink lots of water, too.

Pregnant women need to ensure they are getting enough calcium, so try to include lower-fat milk products such as natural yoghurt, semi-skimmed milk, or calcium-fortified non-dairy products in your daily diet.

Don’t be tempted to “eat for two”. Pregnant women need surprisingly few extra calories each day. The inevitable fatigue and cravings may make you reach for a quick pick-me-up in the confectionery aisle. Keep sweets and treats to a minimum and opt for slow-release energy foods that give you more of the vitamins and minerals you need.

How Much More Do I Need To Eat When Pregnant

Foods to Eat and Avoid During Pregnancy

During the first trimester, you dont need to eat any extra portions. In the second trimester, you will need an extra 340 calories per day, and in the third trimester, about 450 extra calories a day. To get the extra energy you need, try to keep healthy snacks on hand, such as nuts, plain yoghurt and fresh fruit. To find a plan that works for you, speak to your healthcare provider.

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Meat Fish Eggs Beans And Other Plant

Protein builds new tissue for bones, muscles and organs, so it is vital to help your baby grow. There are lots of good sources of protein:

beans
poultry
nuts.

Plant-based sources of protein like beans, chickpeas and lentils are great for your diet. They are naturally low in fat, and provide protein, fibre, vitamins and minerals. They can also count as one portion of your 5-a-day. If you follow a plant-based diet, you may need a supplement of vitmain B12, as meat is usually the main source. We have more information about having a healthy, balanced diet if you follow a vegetarian, vegan or plant-based diet.

If it is in your diet, aim to have 2 portions of fish each week. One of them should be an oily fish like salmon, sardines or mackerel. There are some types of fish you should avoid if you’re pregnant, or trying to conceive.

Eggs produced under the British Lion Code of Practice are safe for pregnant women to eat raw or partially cooked. If they are not red lion stamped, eggs should be cooked through. Find out more about eating eggs during pregnancy.

If you eat meat, choose lean cuts and try to eat less red and processed meat . Find out more about some healthy food swaps you can try during pregnancy. Make sure all meat is cooked thoroughly and that there is no pink meat.

The New Rules Of Eating When You’re Pregnant

This is Nike

You don’t have to go down a search-engine rabbit hole to figure out what and how to eat. Antenatal nutrition is much simpler than thatour experts have got you.

Many pregnant people avoid out-of-bounds foods but don’t always stock up on superhealthy ones.

Diet culture, unexpected cravings and nausea can all make navigating your eating plan really tough during pregnancy.
To feel better physically and emotionally, you’ll want to incorporate certain foods and eating habits into your antenatal routine.

Read on to learn more

*This content is designed to inform and inspire, but it is not meant to diagnose, treat or give specific medical advice. Always check with your health care provider about how to stay healthy and safe before, during and after pregnancy.

1. Eat often.

2. Listen to your cravings.

3. Look at food as medicine.

4. Think beyond the fridge.

Words: Sabrina HuntPhotography: Vivian Kim

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Head over to the Nike page for tons of motherhood support spanning mindset, movement, nutrition, recovery and sleep .

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Im Finding It Hard To Eat A Balanced Diet As So Many Foods Make Me Feel Sick Could This Harm My Baby

Many women feel sick during pregnancy, particularly in the first 3 months. When you are being sick quite often, it can feel like you are not providing your baby with the right nutrition. Try not to worry, there is no evidence that pregnancy sickness affects your babys nutrition. If are experiencing and cant keep anything down, you should talk to your midwife.

Try eating small amounts often to avoid your blood sugar levels getting too low. There is some scientific evidence to suggest foods or drinks containing ginger help with mild to moderate pregnancy sickness.

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How Important Is Nutrition In First Trimester

The first trimester of pregnancy is the first 12 weeks you are pregnant. While you may not yet be outwardly showing that you are pregnant, this is a crucial time for you and your baby. This is because both your body and your babys body will be rapidly changing.

The first trimester is the most sensitive time in your pregnancy. You must eat foods that nourish your body, and you should stay away from drugs, alcohol, and tobacco.

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Pregnancy: What To Eat And What To Avoid

If youâre pregnant and confused about what you can and cant eat, youre not alone. Itâs 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.

Foods To Avoid When Youre Pregnant

When youre pregnant your immunity is lower, so you and your unborn baby are more at risk than usual from food-borne illnesses.

Bacteria like listeria, salmonella and campylobacter and pathogens like toxoplasma can cause food-borne illness.

When youre pregnant, this can cause infection in you and your baby, and in extreme cases can result in miscarriage or stillbirth.

For that reason, its advised that you dont eat any of the following foods while youre pregnant:

processed meats* – pâté, salami, ham and luncheon, for example

cold pre-cooked meat* – chicken and corned beef, for example
raw milk and raw milk products
soft pasteurised cheese*

pre-prepared or unrefrigerated salads, including rice or pasta salad, coleslaw, roasted vegetable and green salads
hummus and other dips containing tahini such as baba ghanoush and halva
raw, smoked* or pre-cooked fish* or seafood*, including sushi, smoked salmon, marinated mussels or oysters

foods containing raw egg – smoothies, mayonnaise, hollandaise sauce or desserts like mousse, for example
soft-serve ice cream
cream or custard, especially in pre-made cakes or pastries .

*Note that these foods are safe to eat if heated thoroughly until piping hot, that is, above 70°C.

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I’m Finding It Hard To Eat A Balanced Diet As So Many Foods Make Me Feel Sick Could This Harm My Baby

Many women feel sick during pregnancy, particularly in the first 3 months. When you are being sick quite often, it can feel like you are not providing your baby with the right nutrition. Try not to worry, there is no evidence that pregnancy sickness affects your babys nutrition. If are experiencing and cant keep anything down, you should talk to your midwife.

Try eating small amounts often to avoid your blood sugar levels getting too low. There is some scientific evidence to suggest foods or drinks containing ginger help with mild to moderate pregnancy sickness.

Fruit And Vegetables In Pregnancy

Foods You Should Eat during First Pregnancy – Onlymyhealth.com

Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation.

Eat at least 5 portions of a variety of fruit and vegetables every day these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully.

Find out what counts as a portion of fruit or vegetables.

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Healthy Start Vouchers For Pregnant Women

You may qualify for the Healthy Start scheme, which provides vouchers to pregnant women and families who qualify. The vouchers can be used to buy milk and plain fresh and frozen fruit and vegetables at local shops. You’ll also get coupons that can be exchanged for free vitamins locally.

For more information or to apply for the vouchers, you can:

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
Eggs

Complex carbohydrates give longer lasting energy and can be found in:

Whole grain products, like bread, rice and pasta
Beans
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:

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Good Food Hygiene Reduces The Risk Of Infection

Good food hygiene is the best way to reduce the risk of salmonella and listeria infections. Suggestions include:

Always wash your hands before and after preparing food.

Keep your kitchen surfaces clean.
Do not let uncooked food contaminate cooked food.
Wash fruit, vegetables and salad before eating.

Cook food thoroughly.
Keep pets away from kitchen surfaces.
Wear rubber gloves when handling cat litter trays or gardening.

Store food at correct temperatures.

Fish With High Levels Of Mercury

If Youâre Pregnant, Stay Away From These Foods

Seafood such as swordfish, shark, king mackerel, marlin, orange roughy, some types of tuna and tilefish are high in levels of methylmercury, according to the Academy of Nutrition and Dietetics, and should be avoided during pregnancy. If a person eats high-mercury fish regularly, the mercury can accumulate in their bloodstream and, if pregnant, this mercury can be passed on to a woman’s baby and damage their developing brain and nervous system, said the Mayo Clinic. Canned light tuna has less mercury than albacore “white” tuna and is safer to eat during pregnancy, according to a study published in 2004 in the journal Environ Res.

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Weight Gain During Pregnancy

It is important to track your weight gain during pregnancy. This helps to make sure that both you and your baby are healthy. Women who gain too little weight are at risk of having a small baby . Yet women who gain too much weight have a greater risk of having the baby early or having a large baby. Gaining too much weight during pregnancy may also lead to other health problems. These may include gestational diabetes, high blood pressure, and varicose veins in the mother.

Pregnant women store fat to prepare for breastfeeding. If you are below your target pregnancy weight, your health care provider will carefully track your progress. Also, ask your health care provider or a registered dietitian to help with meal planning. This will help ensure that you get the nutrients and calories you need for proper weight gain.

Fruit And Veg Don’t Have To Be Expensive

If you choose fruits and vegetables that are in season, they are often cheaper. Look out for offers at the supermarket or your local greengrocer. Loose fruit and vegetables are often cheaper than pre-packed. Market stalls can offer great value for money, as can local vegetable and fruit box schemes and farmers markets. You can also find out whether you are eligible for Healthy Start food vouchers, which can be put towards fruit and vegetables.