Pregnancy Foods -The Basics
What foods should I avoid? Is it ok to have fish? Can I still have my coffee??? With so many new things going on in a new mother's life, it can become information overload! Here is a simple breakdown to help relieve some stress. (Remember, ask your doctor about what foods you should and should not be eating. He or she is the best resource for this information. These are only general guidelines!)
Pregnancy Foods To Be AvoidedHere are a list of foods that generally should be avoided during pregnancy: 1. No soft cheeses like mozzarella, feta, brie, etc or deli meat/hot dogs unless these items have been heated until steaming or the cheese has melted. These items can carry listeriosis that can be dangerous to a fetus. 2. Avoid liver pate due to it's high levels of Vitamin A. 3. Limit hot dogs and bacon due to high levels of nitrates. 4. Some fish may contain high levels of mercury like Shark, Tuna and Swordfish. These fish should be avoided. (Talk to your doctor about this, fish like Salmon have shown to improve the health of a baby!) 5. Limit caffeine to one drink per day. Too much caffeine may cause miscarriages. 6. Don't eat or drink unpasturized dairy or milk products. 7. Be sure to wash all fruits and vegetables well before eating them. Here is a list of the top fruits and veggies that are the most important to consider buying organic due to higher levels of pesticides left on these items even after washing (according to a study by the Environmental Working Group): FRUIT: Apples Cherries Grapes (imported from Chile) Nectarines Peaches Pears Raspberries Strawberries VEGETABLES: Bell Peppers Celery Potatoes Spinach
8. Avoid raw oysters, sushi or smoked meats. Uncooked or undercooked meats can be dangerous. 9. Avoid all alcohol while pregnant. 10. Avoid nuts and peanut butter if you have a family history of food allergies. (This is something to discuss with your doctor!)
Pregnancy Foods to Enjoy!While it may seem like the list is endless of pregnancy foods to avoid, there are still hundreds of options to choose from during your pregnancy! Eat lots of fruits, veggies and lean proteins. Certain fish, like Salmon and sardines, have great benefits to a developing baby's brain due to high levels of Omega-3 fatty acids. Ask your doctor about how much of each of these fish you can enjoy each week. Every so often enjoy an extra piece of candy or chocolate. It's ok to indulge once in awhile!! You are pregnant after all!
Finally...Remember, for optimum health for you and your baby here are a few other tips:1. Try to only gain between 25-35 lbs during your pregnancy if you are of average weight and height before becoming pregnant. Generally, you should gain between 2-5 lbs during the first trimester and about 1 lb a week after that. Of course, this is different for everyone, so ask your doctor exactly how much YOU need to gain and try to stick to it. You'll be happier if you can loss that baby weight easily!
2. Never diet while pregnant unless your doctor has advised you to do so. This is a time when it is ok to be gaining weight within reason. As long as your doctor is happy with your progress, just relax and enjoy this special time in your life!
3. Remember, it only takes about 300 extra calories a day to feed your growing baby. "Eating For Two" doesn't really mean eating for 2 adults!!
4. Take your vitamins. Pre-natal vitamins contain many important nutrients that you and your baby need. Don't forget to take one every day!
Enjoy this special time!!
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