Pregnancy diet

Healthy eating during pregnancy aims to promote the health of the expectant mom and her baby.

Here are several considerations for healthy eating during pregnancy:
Lower the risk of food borne illnesses. Avoiding raw and uncooked meats and eggs, processed meats and unpasteurized dairy can help. Cleaned and washed produce eaten raw is usually fine.

Limit foods that may adversely affect child development. Avoiding alcohol is a common recommendation.

Limiting food with high mercury to prevent neurological issues for the child. Some recommend avoiding excessive caffeine and eating too much vitamin A, such as in liver, as this may be related to birth defects.

Maintain health of expectant moms to minimize pregnancy-related complications like gestational diabetes and preeclampsia. Limiting foods high in fat, refined sugar and salt may help.

Specific nutrients to keep in mind:
Pregnant moms need more folic acid and iron (lean red meat, poultry, fish, beans and peas, prune juice) than when not pregnant.
Calcium and vitamin D for baby bone and teeth (fortified milk and dairy, broccoli, leafy greens, sardines).

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About This Diet

Foods that are restricted include:
Raw and undercooked seafood (like raw sushi), eggs (like egg nog) and meat (like beef tartare). Meats should be cooked to a safe internal temperature.
Unpasteurized (raw) milk and dairy.
Hot dogs, deli meats and cold cuts unless they’re heated to steaming hot.
Pate and meat spreads.
Smoked seafood.
High mercury foods.
Animal fats.

Foods that maybe OK in some instances:
Fatty meats and poultry.
Refined sugar.
Very salty foods.
Caffeine to 1 cup a day.

Foods that are OK include:
Lean meats (well-cooked).
Low mercury seafood.
Washed and cleaned fruits and vegetables.
Nuts and seeds.
Whole grains.
Plant fats.

Note: Consult your doctor before making any changes to your diet. Most foods including produce can be safely tolerated when eaten in appropriate quantities. Extra caution should be taken if foods are used in concentrated or higher doses such as in supplements.

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