Pregnancy Nutrition: Foods to Eat and Avoid

Whether you are pregnant or not, learning about good nutrition is important to overall health, and pregnancy is an exciting time to learn whether you need additional nutrients. From the right foods to avoid to the ones providing essential nutrients for you and your baby, there are several options to consider and some to avoid to keep you and your baby safe. So, let’s take a look at what you should (and should not) be eating during this special time.

Foods to Eat During Pregnancy

Pregnancy needs a balance of nutrients and a range of foods — foods that provide nutrients to your baby as well as keep you healthy. Here’s what to focus on:

• Fresh Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and fiber, which are essential. When it comes to options like carrots, spinach, oranges, and mangoes, they are colorful. For the best pregnancy nutrition, try getting a combination of fresh, frozen, or cooked varieties.

• Protein-Rich Foods

Protein is important for your baby’s growth and to build tissues. Eat lean meats, eggs, beans, lentils, nuts and fish. Fish with relatively low mercury levels, such as salmon, trout, or sardines, are also good sources of brain development promoting omega-3 fatty acids.

• Whole Grains

Oats, quinoa, and brown rice are all whole grains - they provide energy and are full of fiber, which can help deal with common pregnancy stages discomforts like constipation.

• Dairy Products

Calcium is important for your baby’s bones and teeth. Include low-fat or fat-free milk, yogurt, and cheese in your meals. Additionally, pasteurized products minimize the risk of foodborne illness.

• Healthy Fats

Consume unsaturated fats — which include those found in avocados, nuts, seeds, and olive oil. These support your baby’s brain and vision development.

Foods to Avoid

Certain foods are good to eat when pregnant, but others have a risk. Being aware of things to avoid helps both you and your baby.

• High-Mercury Seafood

Some fish, such as sharks, swordfish, and king mackerel, have high levels of mercury that can damage your baby’s developing nervous system. Instead, concentrate on safer forms of seafood such as cod, shrimp, or canned light tuna and limit your seafood intake per week to two or three servings.

• Undercooked or Raw Foods

Sushi, which involves raw fish, raw eggs, or undercooked meats, should be avoided because these may have harmful bacteria. Never taste, and avoid eating raw or undercooked meats, fish, egg, or shellfish.

• Unpasteurized Products

If you opt for soft cheeses, make sure they’re made from pasteurized milk and steer clear of bacteria - unless they’re specifically labeled as pasteurized. Certain pathogens can also be found in unpasteurized juices and milk.

• Caffeine and Alcohol

Don't consume more than 200 mg of caffeine per day - that's about one 8-ounce cup of coffee. When it comes to alcohol, the safest thing to do is not to drink at all, as it can affect your baby's development.

Read also: How Caffeine Affects Newborn Brain Development?

• Raw Sprouts and Unwashed Produce

Alfalfa or radish, raw sprouts, as well as unwashed fruits and vegetables, can carry bacteria. Washing produce thoroughly and avoiding sprouts can reduce your risk of illness.

Hydration Matters

It’s no secret that staying well hydrated is just as important as eating well. Drink plenty of water, and for fluid, consider alternatives like soups, herbal teas, and natural juices. Replace beverages with added sugars or artificial sweeteners - with water, skis, and low-fat milk.

Supplements for Extra Support

But even with a healthy diet, prenatal vitamins can help ensure your body gets a handful of nutritional essentials. The common supplements you’re told to take while pregnant are folic acid, iron, calcium, and omega-3.

Conclusion

A balanced diet in pregnancy is a gift to both you and your growing baby. With a little bit of research, you can ride the pregnancy journey with confidence by embracing nutrient-dense foods and avoiding risks. Don’t be afraid to talk to your healthcare provider for tailored treatment—your advocate in putting together a healthy pregnancy! Moreover, consider options like stem cell preservation to provide long-term health benefits to your baby! Connect with Cryoviva to learn how stem cell preservation can secure your little one's future from various diseases. Enjoy the journey and eat it one nutritious bite at a time.