As soon as you announce your pregnancy, one thing that might surprise you is the amount of unsolicited advice—coming from everyone from strangers and distant family members to well-meaning friends. One of the things you might hear the most is about what you should and shouldn’t eat—and the amount of information you receive might feel overwhelming.
You’re in the majority if all the free advice leaves you conflicted and with more questions than answers. This guide is a nonjudgmental way to get started on your journey to safe and healthy pregnancy nutrition. You’ll find the answers to your many burning questions. Hopefully, it brings some sense to your upside-down world.
Foods to Eat While Pregnant
Many moms-to-be become obsessed with what they eat, agonizing over every little macro- and micronutrient.
Getting proper nutrition is important, but it simply isn’t feasible or sustainable to keep track of every aspect of your nutrient intake each day. Instead, adopt a more holistic view of your dietary needs during pregnancy. The simplest way is to get a well-rounded diet of whole foods: Consume a rainbow of fruits and vegetables, plenty of protein, and lots of water.
Covering all your basic food groups and exposing yourself to various fruits and vegetables will help you balance your need for certain nutrients and make your life easier by not logging every ingredient.
The following foods fit that bill and are a good addition to any meal for an expectant mother.
1. Salmon
Salmon is one of the easiest ways to pack in some omega-3 fatty acids, a nutrient that helps with healthy brain and eye development for the baby.
You could roast some in the oven with fresh garlic and broccoli. Another great option is to sear it on the stove, basted with butter and lemon juice. Add a side of green beans topped with everything bagel seasoning for a delicious and nutritious dinner.
2. Leafy Greens
Leafy greens such as spinach, kale, asparagus, and broccoli benefit your developing baby by providing vitamins C and K and folate. Folate, in particular, is vital from the very beginning of your pregnancy because it helps prevent neural tube defects.
A spinach-based salad topped with grilled chicken is a healthy and delicious way to incorporate leafy greens. Smoothies are another excellent option, especially if you need easy, on-the-go breakfasts. You could also add homemade stir-fry to your weekly menu and toss in fresh broccoli and asparagus.
3. Lean Meat
Protein is essential for a pregnant person, as it’s the building block of every cell. It prompts healthy growth for your developing infant. Protein is also the most satiating nutrient, so it can help you stay full for longer, combating overeating and blood sugar issues.
Beef offers a significant amount of iron, which can combat anemia in pregnancy and decrease the risk of low birth weight. Just choose lean options so you don’t overload on fat.
Enjoy burgers at a summer picnic. Another option is to drizzle chicken breast and diced potatoes in olive oil and balsamic vinegar and roast them in the oven. You could also celebrate taco Tuesday with lean ground beef and a smorgasbord of colorful vegetable toppings.
4. Yogurt
Yogurt is a fantastic way of satisfying your need for calcium, a crucial nutrient for both mom and baby. When you don’t get enough calcium to support your baby’s bone growth, it leaches from your own to supplement. Not everyone can tolerate milk, so consider yogurt.
Greek yogurt is the best option because it also is high in protein. The cultures will improve your gut health and keep you regular to prevent constipation. Try topping it with natural honey, berries, and a small handful of dark chocolate chips.
5. Eggs
Eggs are one of the only naturally occurring sources of vitamin D, which babies need for developing healthy bones, teeth, and immune systems. They’re also high in choline, which supports brain and nervous system development.
One delicious way to eat eggs is scrambled with diced tomato, spinach, and a spoonful of minced garlic.
6. Water
Water is possibly the most essential item on this list. Humans are about 60% water—we need it to survive. Like with calcium, your body will funnel the necessary hydration to your baby, leaving you dehydrated if you aren’t getting enough.
Keep a reusable water bottle with you at all times, and set a goal for how many refills you’d like to get through in a day. You should drink six to eight glasses of water daily. Add more if you live in a hot climate or stay very active.
Foods to Avoid While Pregnant
The list of foods to avoid can be so frustrating, especially if they’re longtime favorites. However, these foods also carry associated risks for your baby and are best left out of your pregnancy diet.
This list isn’t exhaustive. You should always check with your doctor about any recommendations based on your medical history.
1. Excess Caffeine
The current recommendation on caffeine for pregnant women is to stay under 200 mg daily, which is about one 12-ounce cup of coffee. Caffeine increases your heart rate and blood pressure and can cross the placenta to your unborn baby. Women who drink too much caffeine are at higher risk for miscarriage or preterm birth.
2. High-Mercury Seafood
While fish is high in fatty acids, some kinds aren’t suitable for pregnant women because they contain potentially high levels of mercury. This substance builds up in your bloodstream and can damage your baby’s brain and nervous system.
You should avoid the following:
● Swordfish
● Shark
● King mackerel
● Orange roughy
● Marlin
3. Sushi and Undercooked Meat
Sushi and rare steaks are other items you should avoid while pregnant. Your immune system isn’t as strong, so you can’t fight the bacteria in your favorite undercooked or raw delicacies.
4. Processed Meats and Unpasteurized Foods
Processed meats like deli meat, sausage, and kielbasa, along with unpasteurized foods like soft cheese and raw milk, can harbor harmful bacteria called listeria, which can make pregnant women and unborn babies incredibly ill. You’re also much more susceptible to listeriosis during pregnancy than the average person because of your lowered immune system.
You can prevent exposure to these substances by reading your labels to ensure your dairy products are pasteurized. You can also heat processed meats to kill listeria.
5. Alcohol
Fetal alcohol syndrome is a significant possibility with any amount of alcohol, but the chances increase as intake continues. If you choose to drink while pregnant, your baby could have a low body weight, learning disabilities, memory problems, and much more.
Work Closely With Your Doctor
No guide could ever contain every food you should eat or not eat during your pregnancy. Every woman and pregnancy is different. Working with your OB-GYN and even a nutrition counselor can help you make the best choices to support your pregnancy.