During pregnancy, it is important to follow a balanced and nutritious diet. Here are some recommendations on what foods to include and avoid for a healthy pregnancy:
- Fruits and vegetables: These provide essential vitamins, minerals, and fiber. Aim for a variety of colors to get different nutrients.
- Whole grains: Opt for whole wheat bread, brown rice, oats, and quinoa as they are rich in fiber and nutrients.
- Lean proteins: Choose lean meats like chicken, turkey, fish (low in mercury), eggs, legumes, and tofu.
- Dairy products: Milk, yogurt, cheese are excellent sources of calcium and protein.
- Healthy fats: Avocados, nuts, seeds, olive oil provide essential fatty acids.
- Raw or undercooked meat/seafood: These may contain harmful bacteria or parasites that can cause foodborne illnesses.
- High mercury fish: Avoid shark, swordfish, king mackerel as they have high levels of mercury which can harm the baby's nervous system.
- Unpasteurized dairy products/juices: These may contain harmful bacteria like Listeria which can lead to infections.
- Caffeine/alcohol/smoking: Limit or avoid these substances as they can have negative effects on the baby's development.
It is always best to consult with your healthcare provider or a registered dietitian for personalized dietary advice during pregnancy. They can help you create a meal plan that meets your specific needs while ensuring the health of both you and your baby.