Pregnancy Diet: 13 Foods You Should Eat & What to Avoid

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When you’re pregnant, you’re eating for two, right? So it’s important to make sure you’re eating the right foods.

Some foods to look out for are raw or undercooked eggs, unpasteurized dairy, and deli meats. Also, be careful with sushi, smoked salmon, and smoked seafood. 

In this article, I’ll go over the foods to avoid when pregnant and why. Plus, I’ll share some delicious alternatives you can still enjoy.

What to eat when pregnant

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13 Nutrient-Dense Foods to Keep Your Pregnancy Diet Healthy and Delicious

1. Lean Protein

As a pregnant woman, you need more protein to support your baby’s growth and development. Choose lean protein sources such as chicken, turkey, fish, beans, lentils, and tofu. These foods are also rich in iron and zinc, which are essential for a healthy pregnancy.

2. Leafy Greens

Leafy greens like spinach, kale, and broccoli are packed with essential nutrients like folate, calcium, and iron. These nutrients are crucial for your baby’s brain development and overall health. Add them to your salads, smoothies, or stir-fries for a healthy and delicious meal.

3. Whole Grains

Whole grains like brown rice, quinoa, and oats are rich in fiber, vitamins, and minerals. They also provide sustained energy and help regulate blood sugar levels. Incorporate them into your meals as a side dish or use them as a base for your favorite bowl.

4. Berries

Berries like blueberries, raspberries, and strawberries are a great source of antioxidants and vitamin C. They also add a sweet and refreshing touch to your meals. Add them to your yogurt, oatmeal, or smoothies for a healthy and delicious snack.

5. Eggs

Eggs are a great source of protein, healthy fats, and choline, which is essential for your baby’s brain development. They are also versatile and easy to prepare. Enjoy them boiled, scrambled, or as an omelet.

6. Avocado

Avocado is a nutrient-dense food that is rich in healthy fats, fiber, and vitamins. It also helps regulate blood sugar levels and reduces inflammation. Add it to your salads, sandwiches, or smoothies for a creamy and delicious touch.

7. Nuts and Seeds

Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds are a great source of healthy fats, protein, and fiber. They also provide essential vitamins and minerals like vitamin E and magnesium. Enjoy them as a snack or add them to your meals for a crunchy and nutritious touch.

8. Yogurt

Yogurt is a great source of protein, calcium, and probiotics, which are essential for a healthy gut and immune system. Choose plain yogurt and add your favorite fruits and nuts for a delicious and healthy snack.

9. Sweet Potatoes

Sweet potatoes are a nutrient-dense food that is rich in fiber, vitamins, and minerals. They also provide sustained energy and help regulate blood sugar levels. Enjoy them baked, mashed, or roasted for a delicious and healthy side dish.

10. Salmon

Salmon is a great source of protein, omega-3 fatty acids, and vitamin D, which are essential for your baby’s brain and bone development. Choose wild-caught salmon and enjoy it grilled, baked, or poached for a delicious and healthy meal.

11. Citrus Fruits

Citrus fruits like oranges, grapefruits, and lemons are a great source of vitamin C, which helps boost your immune system and absorb iron. They also add a refreshing and tangy touch to your meals. Enjoy them as a snack or add them to your salads and smoothies.

12. Legumes

Legumes like chickpeas, black beans, and lentils are a great source of protein, fiber, and iron. They also provide sustained energy and help regulate blood sugar levels. Enjoy them as a side dish or add them to your soups and stews for a hearty and nutritious meal.

13. Dark Chocolate

Dark chocolate is a delicious and healthy treat that is rich in antioxidants and magnesium. It also helps reduce stress and improve mood. Choose dark chocolate with at least 70% cocoa and enjoy it in moderation as a sweet and healthy snack.

Foods to Avoid During Pregnancy

It is best to avoid eating any type of raw or undercooked meat during pregnancy as it may contain harmful bacteria such as coliform, which can lead to infection and blood poisoning. The majority of meats found in grocery stores are safe to eat if cooked properly, but certain types of meat, such as ground beef, should be cooked to a higher temperature to lower the risk of contamination. Also, avoid cross-contamination by washing hands and surfaces that come into contact with raw meat.

Raw or Smoked Seafood

Raw or smoked seafood, such as sushi, oysters, and smoked salmon, should be avoided during pregnancy as they may contain high levels of mercury and other harmful contaminants. Some types of fish, such as tuna and wild-caught fish, may also contain high levels of mercury and should be limited to no more than two servings per week.

Soft Cheeses and Deli Meats

Soft cheeses, such as queso blanco and brie, and deli meats should be avoided during pregnancy as they may be contaminated with listeria, a type of bacteria that can lead to infection and harm the baby. Make sure to choose pasteurized cheeses and heat deli meats until they are steaming hot before eating.

Raw or Undercooked Eggs

Raw or undercooked eggs should be avoided during pregnancy as they may be contaminated with germs such as salmonella, which can cause food poisoning. Make sure to cook eggs until the yolk and white are firm, and avoid foods that contain raw or undercooked eggs, such as homemade hollandaise sauce and Caesar salad dressing.

Unpasteurized Dairy Products

Unpasteurized dairy products, such as milk and cheeses, should be avoided during pregnancy as they may contain harmful bacteria that can lead to infection and harm the baby. Make sure to choose pasteurized dairy products to reduce the risk of contamination.

Homemade Ice Cream and Hollandaise Sauce

Homemade ice cream and hollandaise sauce should be avoided during pregnancy as they may contain raw or undercooked eggs, which can lead to infection and harm the baby.

Unwashed Fruits and Vegetables

Fruits and vegetables should be washed thoroughly before eating to reduce the risk of contamination from germs such as coliform. Make sure to wash all produce, even if it has a peel or skin that is not eaten.

Certain Types of Tea and Coffee

Certain types of tea and coffee, such as herbal teas and high-caffeine coffee, should be limited during pregnancy as they may increase the risk of miscarriage and harm the baby. It is best to stick to decaffeinated coffee and tea made from safe herbs.

Exposure to Lakes and Wild Animals

Exposure to lakes and wild animals should be avoided during pregnancy as they may contain harmful bacteria and parasites that can infect the placenta and harm the baby. Make sure to avoid eating wild game and fish from contaminated lakes.

Conclusion

So, there you have it- the most important food to look out for when you’re pregnant. 
You should make sure you’re getting enough iron, protein, and vitamins, and you should also make sure you’re not eating too much mercury. 
So, make sure you’re eating the right foods to give you the energy you need to take care of your little one!

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Bitemybun's family recipes with complete meal planner and recipe guide.

Try it out for free with Kindle Unlimited:

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Joost Nusselder, the founder of Bite My Bun is a content marketer, dad and loves trying out new food with Japanese food at the heart of his passion, and together with his team he's been creating in-depth blog articles since 2016 to help loyal readers with recipes and cooking tips.