What to Eat During Pregnancy

Find out what to Eat During Pregnancy

Eating during pregnancy can be tricky. There are so many foods to avoid and even more nutrients that are absolute must-haves for both baby and mom. Even if you already eat well and are mindful of your diet, it`s a good idea to fine-tune your diet as soon as you find out you`re pregnant.

Remember that eating for two does not mean eating more. Don`t use pregnancy as an excuse to gorge yourself on junk food and double portions. Depending on your current weight, you only need around 300 extra calories during the second trimester and 450 in the third. During the first trimester, your calories shouldn`t change. This helps you watch your weight and only gain the recommended pounds required during pregnancy, making it easier to take the weight off after delivery.

Eat foods that are rich in vitamins and minerals. Although you`re already taking a pre-natal vitamin to cover the bases, it`s a good idea to eat folate-rich foods every day. These include whole grains, dried beans, liver, peanut butter, dark leafy greens and peas. Excellent sources of iron include spinach, sardines, dark leafy greens and dried fruits.

Calcium is a necessity during pregnancy and you can easily get this from dairy products. Women who avoid dairy can find calcium in tofu, calcium-fortified juice and soymilk, broccoli, collards, mustard greens, okra and bok choy.

Protein is essential and a lack of protein during pregnancy can lead to increased risks of low birth weight and a lack of fetal brain development. Choose high-quality lean meats, fish, eggs, lentils, nut butters, seeds and beans. Avoid processed deli meats because they can be contaminated with listeria, which may cause a miscarriage. If your craving for a sub sandwich is overwhelming, reheat the deli meat in the microwave until it steams. This will kill the bacteria.

Although fish is an excellent source of protein, be sure to avoid the types that may be high in mercury. Instead of raw sushi, swordfish and canned tuna, less dangerous options include sardines, scallops, trout, shrimp, flounder, tilapia and whitefish. Lobster and mahi mahi are lower in mercury than most, but should still be limited to about six servings per month. If in doubt, opt for other lean meats or poultry.

Fruits and vegetables rich in Vitamin C are must-haves and include watermelon, strawberries, oranges, papaya, lemon, honeydew melon, cantaloupe, potatoes, spinach, collards, green pepper and broccoli. Plant foods rich in beta-carotene include apricots, peaches, nectarines, winter squash, pumpkin, sweet potatoes, kale, carrots and cabbage.

Fine-tuning your meal plans during pregnancy may take a little extra homework, but a healthy diet now will go a long way in ensuring the best start for baby.

**DISCLAIMER** Please note every effort has been made to include accurate information, but further research and the advice of a physician is highly recommended before taking any recommendations or ideas on child birth listed in the articles above.