Introduction
When you’re pregnant, it’s more important than ever to eat a healthy, balanced diet. Not only does your growing baby need nutrients to develop properly, but a good diet can help you feel better and increase your energy levels during pregnancy. However, there are some foods that you should avoid while pregnant, as they may pose a risk to your health or your baby’s health. In this article, we’ll cover the best foods to eat during pregnancy, as well as the foods that you should avoid at all costs.
Top 10 Foods to Avoid During Pregnancy
While it’s important to eat a variety of foods during pregnancy, there are some foods that you should avoid, as they may contain harmful bacteria or toxins. Here are the top 10 foods to avoid:
- Raw or undercooked meat, fish, and poultry
- Unpasteurized milk and cheese
- Raw or partially cooked eggs
- Raw sprouts
- Caffeine
- Alcohol
- High-mercury fish
- Processed or fast food
- Artificial sweeteners
- Unwashed fruits and vegetables
While these foods should be avoided during pregnancy, there are plenty of alternatives that can give you the same nutrients without the risk. For example, instead of raw sushi, try cooked sushi rolls; instead of deli meat, choose cooked meat; instead of soda, try sparkling water with a splash of juice.
The Ultimate Guide to Eating Safely During Pregnancy
A healthy pregnancy diet should include a variety of foods that provide the nutrients that you and your baby need. The following components should be included in your diet:
- Proteins: 70-100g per day
- Carbohydrates: 175-210g per day
- Fats: 20-30% of your daily caloric intake
- Iron: 27mg per day
- Folic acid: 600mcg per day
- Calcium: 1000mg per day
- Vitamin A: 770mcg per day
- Vitamin C: 85mg per day
- Vitamin D: 15mcg per day
- Vitamin E: 15mg per day
- Vitamin K: 90mcg per day
In addition to these basic guidelines, it’s important to choose healthy foods and snacks. Processed or fast foods can be high in unhealthy fats and added sugars, so it’s best to avoid these as much as possible. Instead, focus on foods that are especially beneficial during pregnancy, such as:
- Fruits and vegetables
- Lean proteins, such as chicken, fish, and beans
- Whole grains, such as quinoa, brown rice, and oats
- Dairy products, such as milk, cheese, and yogurt
- Healthy fats, such as avocado, nuts, and seeds
Lastly, remember which foods to avoid during pregnancy, including raw or undercooked foods, high-mercury fish, deli meat, unpasteurized dairy products, and caffeine.
Pregnancy Diet: Foods to Toss and Keep
If you’re wondering which foods to ditch and which to stock up on, here’s a quick guide:
- Toss: Raw or undercooked meat, fish, and poultry; deli meat; unpasteurized cheese and milk; raw or partially cooked eggs; caffeine; alcohol; high-mercury fish; processed or fast food; artificial sweeteners
- Keep: Fruits and vegetables; lean protein, such as chicken and fish; whole grains, such as brown rice and quinoa; dairy products, such as milk, cheese, and yogurt; healthy fats, such as avocado, nuts, and seeds
By incorporating these healthy foods into your meals and snacks, you’ll be ensuring that you and your baby get the nutrients you need to stay healthy and strong throughout your pregnancy.
Foods You Should Avoid While Pregnant
While we’ve covered many of the top foods to avoid during pregnancy, here’s a more comprehensive list:
- Raw or undercooked meat, fish, and poultry
- Deli meat
- Unpasteurized milk and cheese
- Raw or partially cooked eggs
- Raw sprouts
- Caffeine
- Alcohol
- High-mercury fish, such as swordfish and shark
- Processed or fast food
- Artificial sweeteners
- Unwashed fruits and vegetables
- Soft cheese, such as brie, feta, and blue cheese
- Pate and meat spreads
- Raw cookie dough and other uncooked batters
If you’re not sure whether a certain food is safe to eat during pregnancy, it’s always best to err on the side of caution and avoid it.
Don’t Eat That! Foods to Avoid During Pregnancy
While it’s important to take your diet seriously during pregnancy, it’s also important to have a sense of humor and not take things too seriously. With that in mind, here are some tips for avoiding the worst offenders on the list of foods to avoid during pregnancy:
- “Just say no” to sushi and sashimi (unless it’s cooked)
- Steer clear of soft cheese like it’s the plague (unless it’s been pasteurized)
- Leave the deli meat for someone else (unless it’s been cooked first)
- Back away slowly from the mercury-laden fish (unless it’s low in mercury, like salmon)
- Skip the greasy drive-thru (unless you want to regret it later)
By following these simple guidelines, you can stay healthy and keep your baby safe throughout your pregnancy.
Conclusion
Eating a healthy diet is incredibly important during pregnancy, as it provides the nutrients that your baby needs to grow and develop properly. By focusing on whole foods and avoiding processed or high-risk foods, you can ensure that you and your baby stay healthy throughout your pregnancy. Remember to avoid raw or undercooked meat, fish, and poultry; deli meat; unpasteurized dairy products; high-mercury fish; and caffeine and alcohol. Stock up on healthy foods like fruits and vegetables, lean protein, whole grains, and healthy fats, and always read food labels carefully. If you’re unsure about whether a particular food is safe to eat while pregnant, talk to your healthcare provider for more information.
