Foods To Eat/Not Eat For Pregnant Women

It is very important for a pregnant woman to be mindful of what she eats and drinks during pregnancy. Everything she consumes becomes the baby’s main source of nourishment.

FOODS TO EAT


Fruits and VegetablesFruits and vegetables are especially necessary during the second and third trimester of a woman’s pregnancy. Get between five and ten tennis ball-size servings of these every day. Fruits and veggies contain low calories and are rich with fiber, vitamins and minerals.


Lean Protein
To support the baby’s growth, pregnant women need good protein-rich foods like meat, poultry, fish, eggs, beans, tofu, cheese, milk, nuts and seeds.


Whole Grains
Aside from being an important source of energy in the diet, whole grains also provide fiber, iron, and B-vitamins. Examples of whole grains that should consume at least half of a pregnant women’s diet are oatmeal, whole-wheat pasta or breads and brown rice.


Dairy
Dairy foods such as milk, yogurt and cheese are good dietary sources of calcium, protein and vitamin D. An ideal consumption of dairy for pregnant women should be from 3 to 4 servings.









FOODS TO LIMIT

Caffeine
Drinking 200 mg of caffeine a day is generally considered safe for pregnant women, according to 2010 ACOG committee opinion. The committee report said moderate caffeine consumption during pregnancy does not appear to contribute to miscarriage or premature deaths.

Fish
It is safe for pregnant women to eat 8-12 ounces of cooked fish and seafood a week, according to ACOG. However albacore or white tuna should be limited to six ounces a week due to high mercury content which can damage a baby’s developing brain.



FOODS TO AVOID

Alcohol
Heavy use of alcohol during pregnancy has been linked with learning and behavioral difficulties in babies and children so it is best for pregnant women to avoid it.


Raw Meat
Toxoplasma infection can be passed by mothers to their babies which can cause blindness and mental disability later in life. To prevent toxoplasmosis, avoid the following foods during pregnancy:


-rare, raw or undercooked meats and poultry.


-raw fish such as sushi, sashimi, ceviches and carpaccio.


-raw and undercooked shellfish, such as clams, mussels, oysters and scallops.