Pregnancy Nutrition: Foods to Eat and Avoid
Overview
Proper nutrition during pregnancy is essential for the health of both mother and baby. A balanced diet supports fetal growth, strengthens the immune system, maintains maternal energy, and reduces pregnancy complications. Making the right food choices ensures a healthy pregnancy journey.
- Foods to Include
- Fruits and Vegetables: Provide essential vitamins, minerals, and fiber.
- Whole Grains: Brown rice, oats, and whole wheat help maintain energy and prevent constipation.
- Lean Proteins: Eggs, chicken, fish (low in mercury), and legumes support fetal growth.
- Dairy Products: Milk, yogurt, and cheese supply calcium for strong bones and teeth.
- Healthy Fats: Nuts, seeds, olive oil, and avocado support brain development.
- Hydration: Drink plenty of water to prevent dehydration and support circulation.
Foods to Avoid
- Alcohol: Can harm fetal development.
- Raw or Undercooked Meat and Eggs: Risk of bacterial infections.
- Certain Fish: Avoid high-mercury fish like shark, king mackerel, and swordfish.
- Unpasteurized Dairy: May contain harmful bacteria.
- Excess Caffeine: Limit to less than 200 mg per day (~1 cup of coffee).
- Processed and Junk Foods: High in sugar, salt, and unhealthy fats.
Tips for Healthy Eating
- Eat small, frequent meals to manage nausea.
- Include a variety of colorful foods to get all nutrients.
- Take prenatal vitamins as recommended by your doctor.
- Avoid skipping meals, especially breakfast, to maintain energy levels.
When to Consult Your Doctor
- Persistent nausea or vomiting affecting nutrition
- Sudden weight loss or inadequate weight gain
- Food allergies or intolerances
- Any concern about diet or supplements
Frequently Asked Questions
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