One of the toughest things about pregnancy is sudden changes and sacrifices we as mamas have to make in our daily diets. It can be one of those taboo topics where different professionals have different opinions, most of which believe “everything in moderation” and to always make sure you know the source from where your food is coming is clean, safe and fresh!
Although there are foods that should be avoided during pregnancy, there are also some super foods which are believed to help during pregnancy, so we thought we would share them all below.
Below we have put together a list of recommendations for foods that you might want to avoid during your pregnancy based on majority research done by professionals:
- Raw or undercooked meat, poultry, or fish: These foods can contain harmful bacteria or parasites that can cause foodborne illnesses.
- Deli meats and processed meats: These may also contain harmful bacteria such as listeria that can lead to miscarriage, stillbirth, or severe illness in newborns.
- Raw or undercooked eggs: These may contain salmonella bacteria, which can cause food poisoning.
- Unpasteurised dairy products: These may contain harmful bacteria like listeria or E. coli.
- Certain types of fish: High-mercury fish such as shark, swordfish, king mackerel, and tilefish should be avoided as they can harm the developing nervous system of the fetus.
- Alcohol: Drinking alcohol during pregnancy can cause fetal alcohol syndrome and other developmental problems in the baby.
- Caffeine: High amounts of caffeine can increase the risk of miscarriage and low birth weight.
Unwashed fruits and vegetables: These may contain harmful bacteria or parasites, so it's important to wash them thoroughly before eating.
And then, some super foods you might want to think of including into your diet these next few months:
- Leafy greens: Leafy greens like spinach, kale, and broccoli are rich in vitamins A, C, and K, as well as folic acid, iron, and calcium.
- Avocado: Avocado is a great source of healthy fats, folate, potassium, and vitamin C.
- Eggs: Eggs are a good source of protein, vitamins, and minerals like choline, which is important for brain development.
- Berries: Berries like blueberries, strawberries, and raspberries are high in antioxidants and vitamin C.
- Whole grains: Whole grains like quinoa, brown rice, and oats are high in fiber, vitamins, and minerals.
- Greek yoghurt: Greek yoghurt is high in protein and calcium, which are important for the growth and development of the baby's bones and muscles.
- Nuts and seeds: Nuts and seeds like almonds, walnuts, and chia seeds are rich in healthy fats, protein, and minerals like magnesium and zinc.
- Beans and legumes: Beans and legumes like lentils, chickpeas, and black beans are high in fiber, protein, and folate.
- Sweet potatoes: Sweet potatoes are high in beta-carotene, which is converted into vitamin A in the body and is important for the growth and development of the baby.
It's always a good idea to speak with your healthcare provider about any dietary concerns during pregnancy. They can provide personalised guidance and recommendations to help ensure a healthy pregnancy.
A Rookie Mama