Healthy nutrition during pregnancy is of utmost importance, to enable healthy fetus development. However, there are many things to avoid, due to its potential danger to the baby. We are here to tell you exactly what to eat during pregnancy, and what to try to minimize or avoid completely.
What not to eat
There are certain foods that you should try to steer clear of during pregnancy, and all you need to do is pay close attention to what you eat or drink to stay healthy.
Unpasteurized milk
Listeria, Salmonella, E. coli, and Campylobacter are all bacteria that can be found in raw milk, unpasteurized cheese, and soft-ripened cheeses.
Unpasteurized juice, as well, is prone to bacterial contamination. For an unborn baby, any of these infections can be life-threatening. Pasteurization effectively kills bacteria without changing the nutritional values, so eat only pasteurized milk, cheese, and fruit juice to reduce the chance of illness.
Raw food
Raw food, in general, should be avoided, but especially during pregnancy.
Raw eggs, for example, can contain Salmonella bacteria, which causes nausea, vomiting, stomach cramps, and in rare cases even cramps in the uterus.
Eating undercooked or raw meat increases your risk of infection from several bacteria or parasites, including Toxoplasma, E. coli, Listeria, and Salmonella.
Bacteria might jeopardize your baby’s health, resulting in stillbirth or serious neurological diseases such as intellectual impairment, blindness, and epilepsy.
While the majority of germs are located on the surface of whole cuts of meat, bacteria may also be located inside muscle fibres. This is why it is important to cook meat all the way through.
Steak and sushi will just have to wait for a little bit.
Fish high in mercury
Mercury is a very toxic material. It is most often found in contaminated water and has no known safe threshold of exposure.
It can be harmful to your brain system, immunological system, and kidneys in large doses. It can also cause significant developmental difficulties in children, even at modest doses, with negative consequences.
Huge marine fish can collect large levels of mercury since it is present in contaminated oceans. As a result, it’s recommended to stay away from high-mercury seafood when pregnant or nursing.
What to eat
Here is the list of all the delicious pregnancy food that is beneficial to the baby, and the mom, and can drastically help with bloating, and mood swings.
Legumes
Legumes are a great plant-based source high in fibre, protein, iron, folate, and calcium, all of which your body needs more during pregnancy.
One of the most important B vitamins is folate (B9). It’s crucial for both you and your baby, especially in the first trimester. Instead of taking the unnecessary folate pills, crank up the legumes to naturally boost the intake of B9 vitamins.
Avocado
Avocados are great during pregnancy because they contain a lot of monounsaturated fatty acids. They are also a great source of vitamins B9, K, E, and C, as well as potassium, and copper.
Healthy fats aid in the development of your baby’s skin, brain, and tissues, while folate may assist to avoid neural tube defects and developmental abnormalities of the brain and spine, such as spina bifida.
Berries
Berries are packed with nutrients such as water, nutritious carbohydrates, vitamin C, fibre, and antioxidants.
They also have a low glycemic index, so they shouldn’t cause any big blood sugar fluctuations.
Blueberries, raspberries, goji berries, strawberries, and acai berries are some of the healthiest fruit to eat when pregnant.
Whole grains
Fibre, vitamins, and plant compounds abound in whole grains. Some of these include oats, quinoa, brown rice, wheat berries, and barley. It is also suggested that they be substituted for white bread, spaghetti, and white rice.
Oats and quinoa are two examples of healthy grains that are high in protein. B vitamins, fibre, and magnesium are all abundant in them.
An expecting mother can have a difficult time during pregnancy. The guidelines we have offered should not be stressful, and we hope they will help you navigate your diet more easily.
