FOODS TO EAT WHEN PREGNANT
A well-balanced diet that contains foods from the five food groups can be used as your guide. These foods include:
· Proteins
· Starches and Whole grains
· Dairy products
· Fruits
· Vegetables
Even if you cannot the daily recommended portions each day, especially if you are nauseous during the day, stocking your kitchen with nutritious foods will prompt you to eat them when you can. This will also give you the variety you will need so that you do not become bored and begin eating more junk food.
Examples of foods from the five food groups include:
Proteins
Red meat, beans, pork, chicken, certain types of fish, and nuts
Starches and Whole grains
Oatmeal cereals, potatoes, rice, beans, herbs, spices, soups, and bread
Dairy products
Milk, yogurt, certain types of cheese, and soy products
Fruits
Try to buy fresh fruits as opposed to dried. Fresh fruits will contain more vitamins and minerals.
Vegetables
Again, try to buy fresh vegetables as opposed to canned or frozen vegetables.
Make your choices wisely and you will be able to provide nutrition for yourself and your baby.
FOODS TO AVOID WHEN PREGNANT
There are also foods that you will want to avoid when you are pregnant. These are foods that may cause you to become sick which could also harm your baby.
Soft cheeses
Soft cheeses contain listeria can cause listeriosis, which could cause miscarriages. This bacterium is found in unpasteurized foods, or foods that were not pasteurized properly before refrigeration.
Other foods that could contain listeria include:
· Soft cheeses – brie, feta, blue-veined cheeses
· Meats that have not been fully cooked
· Cold cuts
· Unpasteurized milk products
Raw eggs and meat
If you are baking or preparing food, you should be careful not to accidentally ingest foods that are not cooked. There are a number of bacterial infections that you can get that could harm your baby:
· Salmonella
· Botulism
You can reduce your exposure to these infections by practicing the following safety measures:
· Always wash your hands after touching uncooked meat.
· Thaw all foods before cooking them.
· Always wipe off cooking surfaces after cutting up meat products and before cutting up fruits and vegetable.
· Use clean cooking utensils for each food being prepared.
· Do not buy dented cans.
· Do not refreeze food once it has been thawed.
· Only reheat foods once after cooking them.
· Discard uneaten food after three days in the refrigerator.
· Do not leave dairy products out on the counter for long periods of time.
Raw Vegetables that have been picked from the garden
If you have outdoor cats and a vegetable garden, you should not eat raw vegetables from the garden as the cats could have unintentionally contaminated the soil. Infected soil or cat boxes could cause toxoplasmosis.
Toxoplasmosis is a bacterial infection that is spread by cats through their feces. Most people who own cats will get infected because they have changed the cat box. The symptoms resemble the flu and are usually not harmful. But if you are pregnant, this infection could harm the baby. Do not clean the cat box while pregnant just in case.
Caffeine
You should avoid caffeinated foods and beverages as caffeine can raise blood pressure and cause stomach problems. It is unknown what caffeine can do to the baby, so it is best to avoid it during your pregnancy.
Fish
While fish are high in omega-3 acids, protein, and other nutrients, you should avoid certain types of fish because they may contain high levels of mercury and a pollutant called polychlorinated biphenyls (PCB’s). Types of fish to avoid include:
· Shark
· Tilefish
· Mackerel
· Swordfish
· Bluefish
· Salmon
· Pike
· Trout
· Bass
Even though not all the fish on the list will be contaminated, you should ask your health department about lakes and streams in your area that may be contaminated. You should not eat fish that has been caught in any of these lakes and streams.
vitamins and minerals to keep you and your baby healthy.
