Eating well during pregnancy is one of the best things you can do for both yourself and your baby. A balanced diet provides essential nutrients that support your baby’s development. It also helps you stay healthy during your pregnancy. At the same time, knowing what foods to avoid can help reduce your risk of complications.
Follow these tips to learn how to best meet your nutritional needs while pregnant.
The Foundations of a Healthy Pregnancy Diet
Your body needs around 300 extra calories per day during pregnancy. But you should avoid filling up on sugary treats or processed snacks. Instead, choose foods that will give your baby the vitamins and minerals they need to be healthy.
A well-balanced pregnancy diet should include:
- Fruits and vegetables, which provide essential vitamins and minerals
- Whole grains for energy and fiber
- Lean proteins, for building your baby’s muscles and tissues
- Healthy fats, like those found in avocados, nuts, olive oil, and fish, are important for brain development.
- Dairy, or other calcium-rich foods, for strong bones and teeth.
Remember to stay hydrated with plenty of water. Aim for at least eight glasses a day. And get extra hydration with water-rich foods like cucumbers, melons, and berries.
Essential Nutrients for Pregnancy
Along with a balanced diet, certain nutrients play a key role in your baby’s development. Here’s what to focus on:
- Protein helps build the baby’s muscles, organs, and tissues. Good sources include lean meats, poultry, seafood, eggs, beans, nuts, and dairy.
- Calcium builds strong bones and teeth. It can be found in lean dairy products, soy, beans, dark leafy greens, and broccoli. Or try fortified juices and cereals.
- Vitamin D helps your body absorb calcium. You can get vitamin D from fatty fish like salmon and sardines, eggs, as well as fortified milk and juice.
- Folate and folic acid support healthy brain development and help prevent birth defects. Sources of folic acid include fortified cereals, leafy greens, citrus fruits, beans, and lentils.
- Iron helps boost your body’s ability to produce oxygen-rich blood for your growing baby. Lean red meat, poultry, and fish are good sources. So are beans and lentils, and dark green vegetables like kale and spinach. Help your body absorb more iron by eating foods rich in vitamin C, like citrus, at the same time.
Foods to Avoid During Pregnancy
While you’re eating healthy foods to support your growing baby, it’s important to know what foods to avoid. Certain foods can be harmful to you or your baby due to the risk of contamination or toxicity. These include:
- Alcohol — There is no safe amount. Consuming alcohol while pregnant can lead to birth defects and fetal alcohol syndrome.
- Fish High In Mercury — These include bigeye tuna, swordfish, marlin, and tilefish. Mercury is a toxin that can be harmful to your baby.
- Undercooked Meat and Seafood — May contain harmful bacteria.
- Deli Meats and Smoked Seafood — Cured meat and fish increase the risk of listeria.
- Raw Eggs and Soft Cheeses — Risk of salmonella and listeria.
- Unpasteurized Dairy and Juice — Avoid raw milk, unpasteurized dairy products, and fresh-squeezed juices. These can contain harmful bacteria.
- Sprouts — Raw sprouts can carry harmful bacteria or parasites.
- Caffeine — Too much caffeine can increase the chance of complications. Limit yourself to 200 mg per day to reduce your risk.
Vitamins and Supplements
Even with a healthy diet, it can be difficult to get all the necessary nutrients from food alone. Prenatal vitamins help fill in the gaps by providing key nutrients including:
- Folic acid to prevent birth defects.
- Iron to help blood production.
- Calcium for strong bones and teeth.
Start taking prenatal vitamins at least three months before conception if possible. Always talk to your doctor before starting any new supplements.
Managing Pregnancy-Related Nausea and Cravings
Nausea is common during pregnancy, especially in the first trimester. If you're struggling to eat well, try eating several small meals throughout the day. Make sure to eat some protein and whole grains with each meal. Stick with bland foods, and avoid strong odors and greasy, spicy foods to minimize nausea. Don’t forget to stay hydrated with plenty of water.
Try natural remedies like ginger tea or candies to reduce nausea. If nausea is severe, talk with your doctor about managing it with medication.
Many pregnant women also experience cravings. These may be caused by hormonal changes or nutritional needs. It’s fine to indulge occasionally, but making healthy swaps can help maintain a balanced diet. Try frozen yogurt or a smoothie to satisfy an ice cream craving. Or snack on nuts or whole-grain crackers if you want something salty. Craving chocolate? Opt for a few bites of dark chocolate, which packs in antioxidants.
Prenatal Services at Temple Health
Temple's prenatal services can help set you and your baby up for a successful pregnancy and birth. If you have questions about nutrition during pregnancy, be sure to talk to your OB/GYN during your visits. Schedule an appointment online or call 800-TEMPLE-MED (800-836-7536).
Helpful Resources
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