Shopping for Two: The Pregnant Girl’s Guide to Groceries

Fruits and vegetables are great choices. Select a wide variety in a range of colors for the biggest nutrient punch. Just make sure you wash everything well to reduce the risk of toxoplasmosis (an infection that can harm the baby) and pesticide contamination.

Pull a Popeye.

"Iron is necessary in the development of the fetus and placenta," says Dr. Eve Ashby, gynecologist at Beaufort Memorial Lowcountry Medical Group Specialty Care, who also sees patients at the Okatie Medical Pavilion. "Spinach and other iron-rich foods are great choices for you and your baby. Iron is key in building hemoglobin in your blood, and you circulate up to 50 percent more blood when you’re pregnant."

Say cheese.

Hard, pasteurized cheeses and other dairy products are good sources of calcium and vitamin D, nutrients that help build your baby’s bones and keep yours strong, too. But steer clear of soft cheeses. They can contain germs called listeria, which are particularly dangerous to unborn babies.

Your pregnancy diet should focus on complex carbohydrates — more nutrient-dense foods such as vegetables, legumes and certain fruits -- rather than simple carbohydrates like bread, pasta and rice. Foods like crackers can help with queasiness, but more nutritious foods should make up the bulk of your pregnancy diet. 

Have one fish, two fish.

"Including fish in your pregnancy diet can help you increase your protein intake without adding too many saturated fats," Dr. Ashby says. Experts recommend up to 12 ounces of fish a week, since fish is packed with omega-3 fatty acids. Choose shrimp, salmon, pollock, sardines, catfish and light tuna, and avoid varieties that are high in mercury such as shark, swordfish, tilefish and king mackerel.

Nibble on nuts.

Nuts provide protein and other nutrients but are high in calories (83 calories in 12 almonds). If you’re at a healthy weight to begin with, an extra 300 calories a day in the second trimester and 450 a day in the third are enough to nourish your baby and you. Exceed those numbers and you’ll likely gain more than the recommended 25 to 35 pounds—extra weight that can be hard to drop.

Curb the coffee.

Keep your caffeine intake from coffee, tea, chocolate and other sources below 200 milligrams a day. Herbal teas are generally fine, but some types may be risky; get your doctor’s opinion.

"Alcohol is broken down slower in the developing fetus than in an adult body," says Dr. Ashby. "Alcohol can then stay in the baby's body longer. Alcohol consumption during pregnancy is a leading cause of birth defects in a fetus, so stay away from even light or moderate drinking." 

Shun the sushi.

Raw fish, including raw shellfish like oysters, could be contaminated with parasites.

Hold the hot dogs.

If you must have hot dogs, heat them to 160 degrees to kill potential bacteria.