What to Eat and Not Eat During Pregnancy

Food is some of the most complicated decisions during Pregnancy not only because your taste buds change, but you become far more picky, and even if it is in the back of your mind, you want to try to eat as healthy as possible. This may be the real battle during your pregnancy, Nutrition in Pregnancy.

But what is good and what is bad?  This is an evolving discussion of Women’s Health

The advice given from this question can vary depending on who answers you. A grandmother may say something far different that your nutritionist. Your family and friends may point you in one direction, but your Zumba instructor may say something completely different.

Of course, food is important but so is Exercise During Pregnancy, proper sleep, and following the Doctor’s orders.

Let’s try to piece some things together to help navigate this field.

Let’s take a look at some conventional wisdom when it comes to food:


1.)  Foods to Avoid

  • Image result for raw eggsRaw Eggs: eating raw eggs can cause severe sickness. Salmonella is a bacterium that can cause fever, vomiting, and diarrhea.
  • Raw Eggs can be found in raw cookie dough, uncooked scrambled eggs, some dressings, and more.
  • Raw Meat: This is harder to guess at – cooked meat is typically fine – but what if you like it on the rare side.
  • Raw Meat: Typically minimally have your meat cooked to Medium.
  • Sushi:  When raw fish is involved – it is not safe.
  • Sushi:  the California roll and other cooked items are typically perfectly safe – just have them served on a different plate.
  • Some cooked fish:  including shark, sword fish and others   (Salmon, fresh water fish and others are typically safe)
  • Image result for smoked salmonSmoked Seafood:  Although cooked – can harbor some bacteria and should be avoided.
  • Raw Selfish: Avoid Oysters, Clams, Mussels, and other such seafood.
  • Unpasteurized Juice: examples are cider from road side or farm stands
  • Unpasteurized Milk
  • Pate: Can harbor certain bacteria that can be harmful.
  • Alcohol: Many experts will discuss this differently – minimal use vs moderate use.
  • Alcohol: The current recommendations are to avoid alcohol.
  • Some Fruits:  Papaya, Pineapple, and Grapes


2.)  Foods that can be eaten in small amounts


  • Image result for coffeeCaffeine: often small amounts is best though many different studies have said many different things
  • Caffeine: current studies show about 2-3 cups of coffee a day as the limit.
  • Diet Soda: Typically seen as safe during pregnancy – but saccharin does cross into the placenta
  • Hot dogs: Large amount of Nitrate rich hot dogs – eat in moderation – always eat cooked
  • Bacon:  Eat in Moderation
  • Sausage: Eat in Moderation

Image result for food during pregnancy


3.)  Foods that you can eat

  • Soft Cheeses:  Brie, Feta, and Gorgonzola  (If made with pasteurized milk)
  • Soft Cheeses:  Most cheeses made in the U.S – use pasteurized milk
  • Soft Cheeses:  If you love cheese from other countries – then added care must be made
  • Deli Meat:  Can be eaten only if you place in microwave until meat is steaming
  • Image result for Fresh VeggiesFresh Veggies:  Lots and Lots of Vegetables are essential
  • Fresh Veggies:  Make sure you wash and rewash all vegetables that have been in dirt or similar
  • Beans:  High protein foods – very healthy and good.
  • Salmon: As long as cooked properly – but no more than 12 ounces a week  (This includes tuna and pollock)
  • Fish:  Fish and Seafood needs to reach the temperature of 145 degrees.
  • Greek Yogurt: Great source of probiotics, calcium, and more.
  • Soy Foods: This is a healthy source and good alternative if you don’t eat meat.


4.)  Unhealthy Choices 

  • Overeating: This can be with anything – but gorging during pregnancy can lead to other medical problems.
  • Image result for Fast foodExcess Caffeine:  Although somewhat allowed – too much of caffeine can directly affect the fetus
  • Excess Sugar:  This can affect your weight (negatively), your moods, your energy, and your appetite.
  • Excess Fast Food:  This can  also affect your weight (negatively), your moods, your energy, and your appetite.





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Food Allergies on The Rise – Looking at The Top 8 Most Common

Allergies to food is an ongoing and potentially life altering medical condition that is often unexpected and unwanted.

Each year, thousands of children, adolescents, and even adults deal with the pleathera of symptoms, from mild to severe, that are associated with food.

The variety of food that can cause allergies is wide and difficult. But research has shown that 80% of individuals that have a food allergy will have one or more of the top eight food allergies.

Children have a risk factor of up to 8% while adults hover around 2%.  That means that almost 1 in 10 children will have some sort of allergy to food, while adults is more in the range of 1 in 50.

The response to allergies can be very mild to very severe, even anaphylaxis which is a risk for death. Studies have indicated that for an unknown reason, the presence of anaphylaxis as a result of food is on the rise.


Risk Factors

  • Family member having Asthma
  • Family member having Allergies (in general)
  • Family member having Allergies to Food
  • Elevated blood levels of specif allergy related serum immunoglobins.
  • Younger than age of 3



Severity is the symptomatic result of coming into contact – skin, air, or consumption of an allergy.

Exposure to type of food may get a “stronger” reaction than at other times.

Mild symptoms may become more severe.

Or….an obvious different reaction from one person to another may be seen.

Allergy response may be worse when younger and less severe when older.

Some individuals will have minimal symptoms while others may have anaphylactic or serious symptoms.

Each year in the U.S., it is estimated that anaphylaxis to foods results in approximately:

  • 30,000 emergency room visits
  • 2,000 hospitalizations
  • 150 deaths



  • Throat itching
  • Throat tingling
  • Face, tongue, or throat swelling
  • Abdominal pain
  • Abdominal cramping
  • Hives
  • Rash
  • Skin changes
  • Itching and Scratching
  • Nose running
  • Sneezing
  • Coughing
  • Throat closing
  • Difficulty breathing
  • Shortness of breath
  • Wheezing
  • Blurry vision
  • Loss of Consciousness


Top 8 Food Allergies  (Alphabetical order only)

1.)  Eggs

  • Can be found in Breads, deserts, mayonnaise and other baked goods.
  • Alternatives include: Hummus, tofu, and others.



2.)  Fish

  • Certain types of fish may be Tuna, Catfish, Salmon, Talapia, Cod, Flounder, and more.
  • May or May not have allergy to shellfish
  • Can be found in imitation crab meat
  • Alternatives include:  Canned Chicken, Deli meats, or other types of meat.


3.)  Milk

  • Whey = Milk
  • This includes cow products and all food products
  • Butter, cheese, cream cheese, half and half
  • Cottage cheese, yogurt, sour cream, pudding
  • Some (but not all) are sensitive to goat’s milk and sheep’s milk as well.
  • Alternatives include:  rice, soy, or almond milk


4.)  Peanuts

  • Can be found as peanut butter, peanut oil, mixed nuts.
  • Should also avoid tree nuts.
  • Very commonly used along with chocolate, granola bars, some candy, and certain meals.
  • Alternatives include:  apples, bananas and/or honey on sandwiches, cream cheese when dipping, others.


5.)  Shellfish (Seafood)

  • Shrimp, crab, lobster,
  • Clams, Scallops, crayfish, and more.
  • Should also be concerned about allergy to Fish.
  • Can be found in soups, certain meals, fish stock, and more
  • Alternatives include: Deli meats, meat in general, vegetables, and more.


6.)  Soybean

  • Lecithin = Soy
  • Tofu, Soy milk, edamame
  • Soybeans, Soy protein, Soy sause
  • Soy nuts, Tamari, Miso, others
  • Can be seen in certain meals, deli meats, some vegetable broths, infant formulas, soups, and more.
  • Alternatives include: Wheat gluten (seitan), Rice milk, Almond milk, others.


7.)  Tree nuts

  • Almonds, cashews, pistachios
  • Walnuts, pecans, Brazil nuts
  • Hazelnuts, chestnuts, macadamia nuts,
  • Pine nuts, and more
  • Can be seen in some cereals, granola bars, some candy and more
  • Should avoid peanuts as well
  • Alternatives include: Dried fruits, cereal, raisins, and more.


8.)  Wheat

  • Flour = Wheat
  • Can be found in breads, pasta, cereals
  • Bran, Wheat germ, Semolina
  • Snacks, foods, and many more.
  • Alternatives include: Noodles, different pastas, corn tortillas, others.



Depends of severity

1.)  Food Avoidance

2.)  Allergy medications:

  • Loratadine (Claritin)
  • Cetirizine (Zyrtec)
  • Chlorpheniramine (Chlor-Trimeton)
  • Diphenhydramine  (Benedryl)
  • and others

3.)  Topic medications

4.)  Taking a bath

5.)  Epi-pen – Epinephrine used for anaphylactic reactions


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10 Disastrous Foods for Children

Nutrition for children is essential for proper growth, health, and Mental and Physical Fitness.

Fast food, schools, and parents are improving their views of the importance of nutritional meals.

Take a look at several foods that need to be given in moderation. None of the following foods needs to be completely avoided but closely monitored.

1.) Chips – Potato chips are easy and accessible and are often a lunch time option.

2.) Soda – Parents who drink soda often have children who ask – sometimes it is hard to say no.

3.) Sugar Cereals – This is an empty calorie landslide with little nutritional value – some mandated vitamins are placed within, this only helps minimally.

4.) French Fries – Whether at a restaurant or going through a drive-through, some parents are choicing other options – but fries still are one of the most common foods for children [and adults].



5.) Toaster Pastries – Fruit is largely lacking in these processed foods with large amount of fats.

6.) Doughnuts – Often convenience is a parent’s goal and little is more convenient than a doughnut either pre-packaged or bought from a bakery. A high calorie breakfast with little nutritional value is the only thing found.

7.) Greasy foods – Unfortunately this could be a list in of itself; hamburgers, chicken, chicken nuggets, fish, all fried or packaged around grease to improve the taste and limit the nutritional value

8.) Candy – Often overlooked as a food group, but for children and some parents it often can be #1. Holidays, birthdays, parties, and any other excuse to allow candy is almost never missed.

9.) Ice Cream and Cake – Goes hand in hand for birthday parties or otherwise. Low sugar, low fat, and small portions can help curb these problems

10.) Fruit Juices – Very low nutritional value but often mistaken for a good choice other than cool-aid or soda. The trick is many have very little natural fruit, but this can be deceiving.

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Nutrition - 1

You are often what you eat. This is both a good and bad thing. Not everything bad is actually bad but not everything good is good.

A healthy body and mind calls for action and knowledge about what we eat and what we do.

Moderation is important to remember but so is exercise.

Fads and Diets will always changed – it is important to understand the basics of nutrition.

Below is a basic list of what you are eating and how it affects you.





Glycemic Index





Pregnancy and Nutrition


Nutrition related blogs and topics:

Check out the following blog article about nutrition:

What are Vitamins?

Where is the Vitamin D?

What is More Essential: Carbohydrates or Proteins?

Can Kidney Stones be helped with Fruit Juices?

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