Pregnancy Nutrition: Essential Foods & Foods to Avoid

Foods to Eat During Pregnancy

* Fruits and vegetables. Fruits and vegetables are packed with vitamins, minerals, and fiber, all of which are essential for a healthy pregnancy. Aim to eat at least five servings of fruits and vegetables each day.

* Whole grains. Whole grains are a good source of fiber, iron, and B vitamins. Choose whole grains over refined grains whenever possible.

* Lean protein. Lean protein is essential for building and repairing tissues. Good sources of lean protein include meat, poultry, fish, eggs, and tofu.

* Low-fat dairy products. Low-fat dairy products are a good source of calcium, protein, and vitamin D. Choose low-fat milk, yogurt, and cheese.

* Healthy fats. Healthy fats are important for brain development and for absorbing vitamins A, D, and E. Good sources of healthy fats include olive oil, canola oil, avocado, and nuts.

Foods to Avoid During Pregnancy

* Alcohol. Alcohol can cross the placenta and reach your baby. Drinking alcohol during pregnancy can lead to fetal alcohol syndrome, which can cause a range of problems, including intellectual disabilities, physical deformities, and behavioral problems.

* Caffeine. Caffeine can cross the placenta and reach your baby. Consuming too much caffeine during pregnancy can increase the risk of miscarriage and premature birth.

* Fish high in mercury. Mercury is a toxic metal that can cross the placenta and reach your baby. Fish that are high in mercury include tuna, shark, swordfish, and king mackerel.

* Raw meat, poultry, and eggs. Raw meat, poultry, and eggs can contain bacteria that can cause food poisoning. Food poisoning can be dangerous for pregnant women and can lead to miscarriage, premature birth, and birth defects.

* Unpasteurized milk and cheese. Unpasteurized milk and cheese can contain bacteria that can cause food poisoning. Food poisoning can be dangerous for pregnant women and can lead to miscarriage, premature birth, and birth defects.

* Deli meats. Deli meats can be contaminated with bacteria that can cause food poisoning. Food poisoning can be dangerous for pregnant women and can lead to miscarriage, premature birth, and birth defects.

* Artificial sweeteners. Artificial sweeteners have been linked to a number of health problems, including cancer and weight gain. It is best to avoid artificial sweeteners during pregnancy.

If you have any questions about what to eat and what to avoid during pregnancy, talk to your doctor or a registered dietitian.