Pregnancy Diet – What to Eat and What Not to Eat
During pregnancy, women have to get accustomed to a slightly different way of life. Having the responsibility to grow another human being and deliver it safely into this world means that you’ll need to start paying more attention to what you eat.
From making sure you’re taking enough vitamins to not going overboard with caffeine, there’s a lot you need to pay attention to when pregnant. Need more info on what you should and should not eat when expecting? Keep on reading.
Go for dairy products
Calcium and protein are vital for a healthy pregnancy. Dairy products are chock-full of those nutrients, so feel free to stock up on milk, yogurt, and cheese.
Aside from offering a high amount of calcium and protein, dairy products are the best source of zinc, magnesium, vitamin B, and phosphorus. Go for Greek yogurt to get even more calcium than other products. On top of that, it will benefit your digestive system thanks to its probiotic properties.
Lean meat is good for you
Once you’re expecting, you should make sure to get enough high-quality protein. From lean chicken to lean pork and beef, those meet choices will offer enough choline, iron, and other B vitamins. Because your blood will be increasing during pregnancy, you’ll need to choose more food rich in iron.
Pairing vitamin C-rich food with iron-rich food will be the best recipe for a healthy pregnancy. If you’re not sure which foods to combine, you can always order nutritious pregnancy food online and have professionals put together healthy meals to help you stay vigorous and in good shape for the next nine months.
Know your fish
Omega-3 fatty acids help build the brain and eyes of the baby, which is why you’ll want to enjoy some fish during pregnancy. Salmon is rich in omega-3s and vitamin D, so you can have anything from smoked salmon on a whole wheat bagel, mixed with pesto, or teriyaki grilled. However, while salmon is very nutritious, some fish should be avoided during pregnancy.
Swordfish, marlin, king mackerel, and shark are rich in mercury, which you shouldn’t indulge in when pregnant. Uncooked or partially cooked seafood is also not recommended for pregnant women. Therefore, try to steer clear of sushi at least for those nine months as undercooked fish can cause food poisoning and be the source of various bacterial and viral infections such as norovirus, Vibrio, Salmonella, and Listeria.
Avoid caffeine-rich food and beverages
Coffee is not the only source of caffeine, so if you think there’s nothing to give up during pregnancy because you don’t drink coffee, think again. High caffeine intake during pregnancy can restrict fetal growth and increase the risk of low birth weight at delivery.
Sodas, energy drinks, chocolate, and tea are also sources of caffeine that you should avoid until giving birth. If you decide to treat yourself to a cup of coffee every other day, that shouldn’t jeopardize your health. However, make sure you don’t exceed more than 200 milligrams of caffeine per day.
Skip raw eggs
While well-cooked eggs are one of the best foods you could eat, raw eggs can easily become contaminated with Salmonella bacteria and wreak havoc on your health. Aside from diarrhea, vomiting, and fever, salmonella can cause stomach and uterus cramps. That can lead to premature birth.
Therefore, make sure you avoid having poached eggs, lightly scrambled eggs, homemade mayonnaise, and salad dressings as they can all be sources of salmonella because you use raw eggs to prepare them.
Final thoughts
Making sure both you and your child are healthy during pregnancy is of the essence. Therefore, try to eat only healthy food and cut back on everything that may jeopardize your or your baby’s health.
