What to Eat During Pregnancy
When you’re eating for two, following a well-balanced diet is even more important. Here’s what you need to know to eat healthy.
Pile It On
- Fruits and vegetables. Eat the rainbow to get a variety of vitamins and minerals.
- Lean protein. Opt for sources high in iron, such as turkey, chicken, sardines and oysters.
- Beans. These tiny powerhouses contain iron, fiber and folic acid, which prevents birth defects of the brain and spinal cord.
- Whole grains. These deliver more fiber and iron. Enriched varieties supply folic acid.
- Dairy. Get your calcium from low-fat or nonfat milk, yogurt and cheese.
Leave It Off
- Caffeine. Avoid it during the first trimester to reduce the risk of miscarriage.
- Alcohol. Any amount can harm your baby’s development.
- Raw or unpasteurized foods. Raw or undercooked fish, shellfish, eggs and meat; raw sprouts; unpasteurized milk and juice; and raw or imported soft cheeses could expose you to harmful bacteria, such as listeria and toxoplasmosis.
- Deli meats. Avoid, due to the risk of potential listeria contamination.
- High-mercury fish. Swordfish, shark, king mackerel and tilefish contain this brain‑damaging heavy metal.
Pro tip: Wash all fruits and veggies well, including all prepackaged salad mixes, to avoid exposure to harmful bacteria.
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Sources: americanpregnancy.org, americanpregnancy.org, americanpregnancy.org, familydoctor.org, fda.gov, redcrossblood.org