Even with a diet of healthy foods and liquids alongside an adequate exercise regimen, it’s typical to worry about whether or not you’re reaching the healthy dietary mark while pregnant. Your body needs nutrition, and whatever you put into your body is the source of that nutrition. You will want to be sure that your diet includes various healthy foods and liquids to provide the necessary nutrients for your child’s growth and further development. To help ease any worries, confusion, and concerns, we’ve put together a list of foods to eat and avoid during pregnancy.
Nutrients You’ll Need While Pregnant
Before delving into what foods not to eat, we want to list some vitamins one should take while pregnant. A majority of the necessary vitamins and nutrients already exist in varying foods, but there is also the option to consume these vitamins and nutrients in pill form.
- Folic Acid – Folic Acid is a B Vitamin and one of many vital nutrients to ingest while pregnant, as even adults need this vitamin for healthy cellular growth. Folic Acid helps prevent neural tube defects and abnormalities within the fetus’ brain and spinal cord. Folic Acid may also aid in preventing heart defects and defects in the baby’s mouth.
- Iron – This is a vital mineral that our bodies need to create hemoglobin, a protein that helps transfer oxygen from your lungs to the rest of your body. During the nine months of pregnancy, you will need to consume twice as much iron, so your blood can carry the oxygen to your child.
- Vitamin C – Vitamin C is a nutrient that aids in absorbing iron, bolsters immunity, and aids the development and growth of your baby’s bones and teeth.
- Calcium – Calcium is a mineral in foods and beverages such as milk and soybeans. This mineral aids in the growth of your child’s bones, teeth, heart, and muscles. Be careful not to consume too much calcium while eating iron-rich foods, as it can block your body’s ability to absorb iron.
- Vitamin D – Most commonly created from our bodies absorbing sunlight, Vitamin D is a nutrient that aids your body’s ability to absorb calcium, aiding your child’s growth during pregnancy.
Now that we’ve gone over some of the nutrients and foods that aid in the growth of your and your child’s bodies, let’s talk about the foods and liquids you should avoid during your pregnancy.
Making Healthy Food Choices While Pregnant
- High-Mercury Fish – During your pregnancy, you’ll want to severely limit the amount of Methyl-mercury you’re ingesting, as mercury consumption can damage your child’s brain, causing developmental disorders, blindness, seizures, and even lack of coordination.
- Raw Meats – Ingestion of foods that contain raw meat could cause a Toxoplasmic infection within your child, leading to issues with blindness and even mental disabilities. Avoid raw foods such as sushi, and make sure your meat, eggs, fish, and shellfish are always appropriately cooked.
Some foods you’ll need to limit or avoid during pregnancy are Swordfish, King Mackerel, Orange Roughy, and Tilefish, as these fish have high mercury content. Consult with your doctor for more nutrition information.