How to eat healthily during pregnancy
To ensure that you stay healthy and you give birth to a healthy baby you should watch what you eat.
There is no real pyramid for pregnant women, however, the basic suggestions for what adults should eat are:
• 2 to 4 servings per day of fruit – one serving example: 1 apple, ½ cup of frozen or canned fruit
• 3 to 5 servings per day of vegetables – one serving example: ½ cup of raw or cooked vegetables, 1 small baked potato
• 6 to 11 servings per day of grains – one serving example: 1 slice of bread, 1 cup of dry cereal
• 3 to 4 servings per day of proteins – one serving example: 2 ounces of meat, fish, poultry, 2 tablespoons of peanut butter
• 3 to 4 servings per day of milk products – one serving example: 1 cup of milk, 1 cup of yogurt, two 1-inch cubes of cheese
On the other hand, you should avoid some foods during pregnancy.
The foods to avoid include:
• swordfish
• shark
• king mackerel
• tile fish
(The above fish have unsafe level of mercury, which can be transferred to your baby.)
• Game fish such as bass, trout, and salmon
• raw fish such as clams and oysters
• undercooked meat
• hot dogs
• luncheon meats such as deli meats, ham, bologna
• refrigerated meat spreads, however, canned ones are fine
• refrigerated smoked seafood unless cooked, however, canned ones are fine
• any food with raw or lightly cooked eggs
• soft cheeses created with un-pasteurized milk such as feta, Roquefort, panela
• un-pasteurized milk or other foods made with it
• un-pasteurized juice
• raw vegetable sprouts such as clover, mung bean, and alfalfa
• herbal supplements
• herbal teas
• too much liver (has high amount of Vitamin A that can cause birth defects)
The best way to know what you should and should not eat is to talk with your doctor. In most cases, he or she can explain more about the various foods and nutrients you may need in order to give birth to a healthy baby. Remember, if you plan to breast feed you will also have to watch your diet.
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