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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 and you become far more picky, but now you are eating for two and healthy eating is very important.  Most women desire to eat healthy, but the reality can be quite different. This is likely one of the many battles 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

• Raw Eggs:
•   –  Eating raw eggs can cause severe sickness. Salmonella is a bacterium that can cause fever, vomiting, and diarrhea.
•   –  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.
•   –  Have your meat cooked to at least Medium.
• Sushi:
•   –  When raw fish is involved – it is not safe.
•   –  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)
• Smoked 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.
•   –  The current recommendations are to avoid alcohol.
• Some Fruits:
•   –  Papaya, Pineapple, and Grapes

2.)  Foods that can be eaten in small amounts

• Caffeine:
•   –  Often small amounts is best though many different studies have said many different things
•   –  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

3.)  Foods that you can eat

• Soft Cheeses:
•   –  Brie, Feta, and Gorgonzola  (If made with pasteurized milk)
•   –  Most cheeses made in the U.S – use pasteurized milk
•   –  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
• Fresh Veggies:
•   –  Lots and Lots of Vegetables are essential
•   –  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.
• Excess 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.