What to Eat While Pregnant

What to Eat While Pregnant

What to Eat While Pregnant

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Pregnant women constantly wonder about their food choices during pregnancy. Here’s a quick rundown of the good and the bad, as well as some striking figures to help keep you focused on eating right while pregnant.

The Good:

Try to eat something fresh or raw every single day—whether that’s fresh fruit, raw vegetables, or both. Also make sure you’re getting some of every food group each day: fruits, vegetables, protein, grains, and dairy. Be sure to eat as many of the following pregnancy super-foods as you can:

  • Avocados
  • Pregnancy-approved fatty fish (Alaskan salmon, Atlantic mackerel, herring, sardines, and anchovies)
  • Leafy Greens
  • Sweet Potatoes
  • Nuts
  • Beans and Lentils
  • Lean Meats
  • Yogurt
  • Oatmeal

The Bad:

Be sure to avoid the following foods as they have been deemed unsafe for pregnant women to consume:

  • Lunch meat & hot dogs (these are only safe if they’re cooked to steaming)
  • Raw fish and sushi
  • Certain types of cooked fish – swordfish, shark, tilefish, king mackerel
  • Undercooked eggs
  • Undercooked meat – opt for well-done everything
  • Unpasteurized anything—juice, cheese, milk, etc.
  • Alcohol
  • Excessive amounts of caffeine (up to 150 mg per day is considered okay)

The Stats:

A 2010 study by the Institute of Medicine found that 48% of women gained more than the recommended amount of weight during their pregnancies, leading to difficulties during delivery, additional risks to baby, and more difficulty losing weight post-pregnancy.

An astounding number of pregnant women do not consume the recommended daily amount of many important nutrients: 97% don’t get enough folate, 79% don’t get enough calcium, and 100% don’t get enough iron.

A proper, well-balanced diet during pregnancy can significantly reduce the risk of many birth defects, including neural tube defects (such as spina bifida and anencephaly), congenital heart disease, cleft palate, and more.