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Send to: is required Error: This is required Error: Not a valid value. Overall, aim for a balanced diet, with an appropriate blend of all the 5 food groups: vegetables and legumes breads and cereals milk, yoghurt and cheese meat, poultry, fish and alternatives fruit Aim to drink plenty of water every day — most town water contains fluoride, which helps your growing baby's teeth develop strong enamel.
Fruit and vegetables Eat plenty of fruit and vegetables because these provide vitamins and minerals , as well as fibre, which helps digestion and prevents constipation. Starchy foods carbohydrates Starchy foods are an important source of vitamins and fibre, and are satisfying without containing too many calories.
Protein Foods containing protein help the baby grow. Dairy Dairy foods such as milk, cheese and yoghurt are important because they contain calcium and other nutrients that your baby needs. Instead, choose from the following nutritious snacks: sandwiches or pitta bread filled with grated cheese, grilled chicken, mashed tuna, salmon or sardines and salad salad vegetables, such as carrot, celery or cucumber low-fat yoghurt hummus with bread or vegetable sticks ready-to-eat apricots, figs or prunes vegetable and bean soups unsweetened breakfast cereals, or porridge, with milk milky drinks or unsweetened fruit juices fresh fruit baked beans on toast or a baked potato Foods to limit When you are pregnant, you should reduce your intake of: foods that are high in sugar, such as chocolate, biscuits, pastries, ice-cream, cake, puddings and soft drinks.
Sugar contains calories without providing any other nutrients, and can contribute to weight gain, obesity and tooth decay foods that are high in fat, such as all spreading fats including butter , oils, salad dressings and cream. Fat is very high in calories, and eating more fatty foods is likely to make you put on weight.
Having too much saturated fat can increase the amount of cholesterol in the blood, which increases the chance of developing heart disease. Whether you are planning a pregnancy , already pregnant or breastfeeding , not drinking is the safest option as alcohol can harm your unborn baby Preparing food safely Wash fruit, vegetables and salads to remove all traces of soil, which may contain toxoplasma, a parasite that can cause toxoplasmosis , which can harm your unborn baby.
Wash all surfaces and utensils, and your hands, after preparing raw meat — this will help to avoid toxoplasmosis and other infections such as listeria, campylobacter and salmonella. Store raw foods separately from ready-to-eat foods to prevent contamination that leads to food poisoning from meat such as salmonella, campylobacter and E.
However, your oil intake should be limited to six teaspoons every day. It is also important to consume only plant oils like olive, canola or safflower. Regarding fat intake, solid fats like lard and butter are foods you should avoid taking in large amounts while pregnant so you do not gain excess weight. Water is a wonder drink. It addresses many different kinds of health issues and pregnancy is no exception.
As much as possible, drink the recommended amount of water every day. Staying hydrated may help alleviate pregnancy symptoms like morning sickness and nausea. In contrast, dehydration, especially if this occurs during your third trimester, can lead to contractions and pre-term labor. Hydrate with water but never with energy drinks. Cut back on soda and caffeine intake. Switch to fruit drinks and juices as a substitute for soda and caffeine, but still try to limit the amount of fruit juices so you are not taking in too much sugar too quickly.
Even better would be to eat a small serving of fruit to help satisfy the sugar or caffeine craving. Continuing these precautions while breastfeeding is important because unsafe foods, like alcohol, can pass through the breast milk to the baby. Everything changes when you become pregnant and each pregnancy can be different from the previous one.
You may need to re-educate yourself about what foods are good to eat during pregnancy or what foods to avoid while pregnant. It would help if you have someone you can call whenever you have questions or concerns regarding your diet or condition; someone to guide you throughout or warn you against bad eating decisions, big or small. Knowing what to eat during pregnancy will keep you and your baby safe and healthy.
With nutritious meals on the table, you can safeguard your child from various health risks. Eating the right foods will also reduce symptoms, such as nausea, morning sickness and fatigue. Some long-time parents who insist that they know the routine should never assume this pregnancy will be like their others nutritionally. Your family and friends may also mean well when giving you pregnancy advice, but keep in mind that a legitimate set of guidelines is what you need the most.
This will ensure that you get precise details on what to eat and what not to eat during pregnancy. Ideally, consult one, who will offer advice tailored for your specific needs. Family Health Centers of San Diego can guide you through your pregnancy. Opinion is divided on whether pregnant women need to nix their cups of coffee or tea. The ACOG recommends pregnant women limit caffeine to mg per day, which is the amount found in one ounce g cup of coffee. They say that any relationship between caffeine and preterm birth is unclear; in addition, the ACOG says "A final conclusion cannot be made at this time as to whether there is a correlation between high caffeine intake and miscarriage.
However, some recent research suggests even that level may be tied to birth problems, such as decreased growth. For instance, a study published in in the journal JAMA Network Open found that women who drank as little as a half a cup of coffee a day had, on average, slightly smaller babies than women who didn't drink any caffeine during pregnancy.
In addition, a review study , published in BMJ Evidence Based Medicine , suggested that there was no safe level of caffeine consumption for pregnant women or for those trying to get pregnant. Fish is a good source of lean protein, and some fish, including salmon and sardines, also contain omega-3 fatty acids , a healthy fat that's good for the heart.
It is safe for pregnant women to eat 8 to 12 ounces to g of cooked fish and seafood a week, as long as it's not a high-mercury fish see below , according to ACOG. Experts might recommend moderation for some foods, but for others they warn pregnant women should avoid them altogether. Avoid alcohol during pregnancy, Krieger advised. Alcohol in the mother's blood can pass directly to the baby through the umbilical cord. Heavy consumption of alcohol during pregnancy has been linked with fetal alcohol spectrum disorders, a group of conditions that can include physical problems, as well as learning and behavioral difficulties in babies and children, according to the Centers for Disease Control and Prevention CDC.
Many women drink alcohol before they know they are pregnant, and a study published in the American Journal of Obstetrics and Gynecology found that a woman's risk of losing a baby increased with each additional week of low-level alcohol exposure.
Seafood such as swordfish, shark, king mackerel, marlin, orange roughy, some types of tuna and tilefish are high in levels of methylmercury, according to the Academy of Nutrition and Dietetics, and should be avoided during pregnancy. If a person eats high-mercury fish regularly, the mercury can accumulate in their bloodstream and, if pregnant, this mercury can be passed on to a woman's baby and damage their developing brain and nervous system, said the Mayo Clinic.
Canned light tuna has less mercury than albacore "white" tuna and is safer to eat during pregnancy, according to a study published in in the journal Environ Res. According to the USDA, pregnant women are at high risk of getting sick from two different types of food poisoning: listeriosis, caused by the Listeria bacteria , and toxoplasmosis, an infection caused by the Toxoplasma gondii parasite. Listeriosis is about 20 times more common in pregnant women than in the rest of the population, according to a study published in the journal Reviews in Obstetrics and Gynecology.
The CDC says that Listeria infection may cause miscarriage, stillbirth, pre-term labor, and illness or death in newborns. A mother can pass a Toxoplasma infection on to her baby, which can cause problems such as blindness and mental disability later in life, the CDC reported.
Most women are asymptomatic , according to a study published in the journal Pathogens. To prevent toxoplasmosis, the USDA recommends avoiding the following foods during pregnancy:.
Cats are also a source of Toxoplasma. Cats can contract the parasite by eating infected birds, rodents or other small animals, and then transmit the parasite through their feces. Older cats are less likely to shed the parasite if they have been previously infected. While the CDC does not suggest that you should give away your cat, it recommends that you:. Some foods may increase a pregnant woman's risk for other types of food poisoning, including illness caused by Salmonella and E.
It's hard to measure where pregnancy weight is going, she said, adding that a scale does not reveal whether the extra pounds are going to a woman's body fat, baby weight or fluid gains. When it comes to pregnancy weight gain, Krieger advises mothers-to-be to look at the big picture: During regular prenatal checkups, focus on the fact that the baby is growing normally rather than worrying about the number on a scale.
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