Eating
healthy is something every man, woman and child should be doing. It is essential to keep the immune system
strong, fight ailments, improve energy and live a long, healthy life. Eating healthy is especially important,
however, for expectant moms that have a life literally forming inside of
them. The food you eat while pregnant
can not only affect your unborn baby during pregnancy, but may also influence
your baby's health into adulthood. The
diet of an expectant mom directly correlates to the developing fetus, even from
the date of conception, so it is crucial that pregnant women are educated about
what they should eat and what they should avoid when expecting.
Foods to Enjoy
While Pregnant
Before
we discuss what you should not eat while expecting, let us first clarify what
you should be eating. During pregnancy,
it is essential to give your growing baby all of the vitamins, minerals and
nutrients necessary for proper fetal development. Although there are prenatal
vitamins that can supplement your diet and give your baby the essentials, it is
still necessary to eat a balanced, healthy diet to maintain your health, as
well as your baby’s. During pregnancy, expectant
moms should eat a balanced diet that includes a variety of lean protein,
fruits, vegetables, whole grains and dairy.
Foods should generally be whole and unprocessed whenever possible and
contain plenty of fiber to keep the digestive system working properly. Pregnancy can cause constipation and proper
fiber intake will help alleviate this.
Since expectant moms tend to have some pretty interesting cravings, it
is important to allow yourself to indulge every once in a while as well. Desserts are acceptable but, in order to
prevent gestational diabetes, it is important to eat a diet that is low in
sugar. As previously mentioned, prenatal vitamins are also a key source of
nutrients for mom and baby. These vitamins add to an already healthy diet and
give baby the necessary nutrients he may not be getting from mom. Since these pills tend to cause nausea in
many pregnant women, it is best to take them before bedtime with a full glass
of water and food.
Foods to Avoid
While Pregnant
Although
an expectant mother’s diet should contain lean proteins, dairy products, whole
grains and various other nutrients, there are some proteins, dairy products and
other foods that pregnant moms should stay away from. Some of these foods can harm the baby and, at
times, have even been known to trigger a miscarriage.
Alcohol
Alcohol,
including beer, wine and hard liquors, should all be avoided during pregnancy
due to the negative effects they can have on fetal development. Alcohol consumption of any kind during
pregnancy has been linked to brain damage, facial deformities, developmental
delays, behavioral issues, depression and diminished intellectual
development. Drinking any amount of
alcohol while pregnant is one of the leading causes of birth defects and no amount
of alcohol is considered acceptable while pregnant.
Caffeine
Although
caffeine may seem harmless in small amounts, it can be detrimental to your
baby’s growth and development. Adults
process caffeine quickly through the digestive system, but babies do not. When the caffeine consumed during pregnancy
reaches the baby, it must first travel through the placenta and is then
absorbed into the baby’s digestive system.
Since the baby is still developing , the caffeine remains in his or her
blood for a much longer period of time, sometimes at levels that are much too
high for a fetus to handle. Excessive
caffeine consumption can lead to elevated heart rate, lack of crucial nutrients
being absorbed and even a higher chance of miscarriage.
Seafood High in Mercury
Foods
high in mercury are not safe for anyone to eat, but they are especially
dangerous for pregnant women to consume.
Mercury consumption has a negative effect on a baby’s brain and nervous
system development. Swordfish, shark,
king mackerel and white snapper are all fish containing high levels of mercury
and should be avoided during pregnancy.
During pregnancy, women should eat fish containing low levels of mercury
such as salmon, tilapia, catfish, chunk light canned tuna and shrimp. These varieties are much safer to consume,
and can be enjoyed as long as they are limited to 12 ounces per week.
Raw
or Undercooked Seafood, Poultry, Beef or Other Animal Products
Raw
or undercooked meats, poultry, fish or other animal products can pose a threat
to anyone when consumed, whether pregnant or not. These foods may contain deadly strains of
bacteria that can lead to death or serious illness. In pregnant women, these
foods can lead to food borne illness that can cause a miscarriage and possibly
even death to the mother. In order to
avoid contracting any virus, bacteria or parasites from raw or uncooked foods,
it is important to cook all foods thoroughly.
Meats should be well done, eggs should be fully cooked and poultry
should be cooked to the point where there is no sign of pink inside the
cut. Seafood should be fully cooked as
well, avoiding sushi and seared fish.
Raw
or Undercooked Sprout Vegetables
Although
most vegetables and fruits are harmless, sprout vegetables pose a serious
risk. These vegetables, such as alfalfa
sprouts, radish and clover, can contain E. coli or Salmonella. When consuming these types of vegetables,
expectant moms should make sure they have been well cleaned and are fully
cooked.
Unpasteurized,
Soft Cheeses
Unpasteurized
soft cheeses, such as Brie, Roquefort and queso fresco all have the potential
to contain E. coli or Listeria. These
types of bacteria can cause food borne illnesses and pose a severe risk to both
mother and baby. When buying cheese,
make sure you are choosing pasteurized options to ensure yours and your baby’s
safety.
Hot
Dogs and Deli Meats
Foods
with nitrates, such as hot dogs and deli meats, have the possibility of being
contaminated with listeria. Listeria is
a deadly bacteria that can cause severe illness in the mother and miscarriage
for an unborn baby. These bacteria can
go from the mother, directly to the placenta, and lead to possible poisoning of
the fetus. If you decide to eat lunch
meats or other foods containing nitrates while pregnant, make sure to cook them
thoroughly in order to kill any bacteria that it may have had in its original
form.
Sugar
Excessive
sugar consumption during pregnancy is the leading cause of gestational diabetes
among pregnant women. Gestational
diabetes can lead to type 2 diabetes later in life for the mother, and a higher
risk of the baby suffering from diabetes in the early adult years. In order to avoid the possibility of getting
gestational diabetes, expectant moms should limit sugar intake to natural
sources such as fresh fruits and vegetables.
Processed foods such as cookies, cakes, donuts, candy and other foods
high in sugar should be limited and/or avoided whenever possible. Proper amounts of exercise, coupled with a
diet consisting of low glycemic, high fiber foods, have been shown to help
prevent gestational diabetes and improve a mother’s insulin levels.
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