Congratulations! If you are reading this, then it is most likely because you’re pregnant.
To be given a chance to nurture and give birth to new life is a wonderful blessing. Pregnancy is a crucial period in life, as it serves as the foundation for what comes ahead for the baby’s life. Whatever food or supplement the mother takes will also become a part of the baby’s system and will influence development in their future.
This is why it’s so important to be mindful of what goes inside your body, whether it is through mouth or inhaled by your nose. Because of this, it is also crucial to work closely with an obstetrician to determine what types of food are appropriate for your needs.
However, there are some basic information about proper nutrition that will be helpful for pregnant women in their daily meals. Here is what you need to know.
Nutritional Needs During Pregnancy
During pregnancy, your body is focused on providing nourishment to your baby. Thus, you’ll have to consume more of certain nutrients that are needed to encourage the growth of new cells, on top of maintaining your very own body’s processes. Simply eating more calories isn’t enough – you need to be mindful of your nutrients, too!
Here are some of the nutrients that are critical during pregnancy.[1,2]
Protein
There’s a reason why bodybuilders eat so much protein. It’s the one nutrient that is essential for building new muscle tissues. Likewise, protein is also needed for developing your baby’s tissues and organs. It’s also needed for creating new blood both for you and your baby.
Every trimester, your protein intake should increase as your baby enters new crucial stages of development. Proteins can also be sourced from plant sources, such as lentils, quinoa, soy, and nuts.
Calcium
You probably already know that calcium is a must for building stronger bones. Your baby will need it too, as this is when the entire skeletal structure is formed. To prevent any bone problems and deficiencies in the future, consuming the right amount of calcium is a necessity.
Folate
Also known as folic acid, folate is a nutrient that is essential for the formation of your baby’s entire nervous system. Folate deficiency during pregnancy often leads to life-threatening and disabling defects on the baby’s brain and spinal cord.
Iron
Iron is an essential mineral when it comes to blood production. By supplying your body with the right amount of iron, you’re sure to supply your child with the right amount of oxygen.
Fiber
During pregnancy, a woman has a higher susceptibility to constipation. To help manage your digestive system, eating more fiber is highly recommended.
Zinc
This trace element plays a vital role in sustaining normal growth and development. It is essential for cellular functions, such as nucleic acid metabolism and protein synthesis.
Other nutrients needed during pregnancy
Aside from these essential nutrients, your body will also need B vitamins, choline, and salt for a smooth sailing pregnancy.
What NOT to Eat or Drink While You’re Pregnant
Now that you know the essential nutrients, it can get a bit tricky to determine which foods you shouldn’t eat. Some of these foods contain the nutrients you need but are actually unsafe for pregnant women for other reasons. Most of these are common – therefore, it’s best to be informed as early as possible about which foods you should avoid![3]
High Mercury Fish
Fish is a great source of protein, omega-3 fatty acids, and other nutrients. It serves as a healthier alternative to other protein sources such as red meat and pork.
Unfortunately, many fish species, especially those that live in polluted areas, are contaminated with high levels of mercury. Mercury is a highly toxic element with no safe level of exposure – sadly, some parts of the vast ocean are contaminated with mercury, either by the dumping of chemicals or from volcanic eruptions.
High levels of mercury are known to cause developmental problems among children, even with tiny amounts of ingestion. In one study, nursing infants that were contaminated with small amounts of mercury displayed delays in infant neurodevelopment.[4]
Thus, it’s important that you are informed of where your fish comes from. There are also specific species of fish that are more likely to be contaminated with mercury due to their habitats. Here are the types of fish that you should best avoid while you’re pregnant:
- shark
- swordfish
- king mackerel
- tuna
- marlin
- tilefish (from the Gulf of Mexico)
- orange roughy
Instead, you should aim for fish that are known to be highly unlikely to be contaminated with mercury. Here are some examples:
- anchovies
- cod
- salmon
- flounder
- tilapia
- freshwater trout
- haddock
Salmon is especially a great example, as it is known to contain one of the highest amounts of omega-3 fatty acids among fish. Omega-3 is especially important to fetal development as it serves as one of the building blocks of the brain and retina.[5]
Raw or Undercooked Fish
Aside from contaminated fish, a pregnant woman should also refrain from eating raw or undercooked fish.
We know that a sushi or a poke bowl can be very tempting, eating them at this stage of your life can be harmful for your baby. Even if you’re not pregnant, eating raw fish may harm you through parasitic, bacterial, or viral infections that could have been eliminated through the process of cooking. The same parasites will not only affect you, but your baby as well.
Pregnant women are also more likely to be infected by Listeria, a bacteria that thrives in unclean and raw food. Listeria may be passed to your baby, which can cause miscarriages, stillbirths, and preterm labor. Newborns infected with listeria were also known to have developed meningitis and sepsis. [6]
Raw, Undercooked, or Processed Meat
If you’re an avid meat eater, chances are that you appreciate a medium rare steak or maybe even a steak tartare. While both dishes are undeniably delicious, its another guilty pleasure that you should give up once you’re nourishing a baby inside your belly.
Just like with raw fish, undercooked meats can be home to an equally lethal ecosystem of virus, bacteria, and parasites. Not even a sear is enough to guarantee that these parasites will be killed off, as these deadly invaders can thrive in between the muscle fibers inside meat.
Processed meats, such as hotdogs or deli meat can also be contaminated during the production process.
While you’re pregnant, make sure to only eat well done meats for now. The bacteria found inside raw meats can cause complications, and even stillbirth in severe cases of infection. You baby may also become affected by neurological disorders that will disable them forever – all from a bacterial infection caused by a medium rare steak.
Raw Eggs
Raw eggs have a high chance of being contaminated with salmonella, especially if it came from a farm with unsanitary conditions. However, there is still a chance of salmonella contamination even in the strictest farms, as salmonella is a naturally occurring bacteria among chickens.
The tricky part about salmonella is that you can’t tell if an egg is contaminated with it. Therefore, it is wise to cook an egg thoroughly before consuming it. Poached, runny, or soft eggs aren’t cooked well enough to kill off salmonella, not matter how delicious they are.[7]
When a person contracts salmonella, they will usually feel nausea, vomiting, stomach cramps, and diarrhea. But when a pregnant woman is infected by salmonella, it can be passed down through the uterus, which can lead to premature birth or stillbirth.[8]
Other food products that may contain raw eggs include:
- hollandaise sauce
- homemade mayonnaise
- salad dressings (with eggs as an ingredient)
- homemade ice cream
- homemade cake icing
Aside from cooking eggs thoroughly, you can also check if the ingredients indicate that the eggs are “pasteurized”, which means all possible microbes had been eliminated through pasteurization.
Organ meat
Organ meats (or “offal”), such as liver, intestines, or lungs are regularly consumed in certain cultures.
While organ meats are very nutritious, it may contain too much animal-based vitamin A, which is known to cause miscarriage and fetal malformations in high amounts.
Caffeine
Are you one of those people who can’t seem to start their day without coffee?
For the sake of your baby, coffee and other caffeinated products are something that you have to avoid while you’re pregnant. Generally, a pregnant woman should only consume less than 200 milligrams of caffeine per day. This includes tea, energy drinks, soft drinks, and other sweetened processed drinks.
Like other beverages, caffeine is easily absorbed into the placenta, which at this stage the baby is unable to metabolize. Thus, caffeine will pile up in the baby’s system, which may restrict fetal growth and increase the risk of low birth weight at delivery.
A low birth weight is often associated with a high risk of developing chronic diseases in adulthood.
To protect your child from being at a high risk for diseases in the future, you should skip your favorite lattes and sodas – drink fresh fruit juice or water instead.
Raw Sprouts
Raw sprouts, such as alfalfa, clover, radish, and mung bean sprouts, are sometimes served raw with dishes and salads.
While these dishes are generally healthy and good for your body, these raw sprouts are at a high risk of being contaminated with salmonella due to the humid environment of where they’re grown from.
Unwashed produce
Just like in raw sprouts, unwashed vegetables and fruits also have a great chance of being contaminated with various bacteria and parasites. Thus, it is important to wash all of your produce thoroughly before consumption – especially if you’re going to eat them as a salad!
Unpasteurized dairy products
Pasteurization is the process wherein food products (especially dairy) are treated with heat to eliminate the pathogens that naturally thrive in them.
When dairy products are unpasteurized (i.e. raw milk), there is a high chance that it is contaminated with harmful bacteria such as salmonella and e. coli, both of which are severely harmful both for you and the baby.[9]
Processed Junk Foods
As much as how addictive they can get, junk foods are a big no-no even if they’re relatively safe to eat!
Junk foods are mostly made up of empty carbohydrates, meaning they contain little to no nutritional value for so many calories.
When you’re pregnant, you need to eat food that is nutritionally dense, such as fresh fruits, vegetables, and meats. On the other hand, stuffing yourself with empty calories will only lead to unnecessary weight gain during pregnancy. What’s worse is that excess weight gain can cause plenty of complications upon delivery.
Therefore, it would be wise to infest in fresh food, including your snacks. Instead of reaching for those salty potato chips, nuts are a better alternative, as it makes a filling and highly nutritious snack.
Alcohol
This should be a no-brainer, but alcohol should be strictly prohibited during pregnancy.
Even a tiny amount of alcohol can cause harm to your child’s brain development. It can also cause fetal alcohol syndrome, which manifests through facial deformities, heart defects, and intellectual disabilities. Drinking alcohol will also increase the chances of miscarriage or stillbirth.
Additional Tips for A Healthy Pregnancy
As we have mentioned earlier, regular trips to your OB should help you stay informed about you and your baby’s needs during the entire journey. However, here are some general tips that every pregnant mom should know for a healthy pregnancy.[10]
- Take Prenatal Vitamins. With the approval of your OB, taking certain prenatal vitamins will help you achieve nutrient goals where food isn’t enough. Ideally, this should start during the first month of pregnancy, because this is when your baby forms its brain and the rest of the nervous system.
- Exercise regularly. Exercise is a great way to stay in shape and improving circulation. Before following an exercise routine, consult your doctor first, as excessive physical activity can be harmful.
- Practice Kegels. Kegels are a simple exercise that you can do to strengthen your pelvic floor muscles. This will make delivery easier and prevent any problems with incontinence in the future.
- Avoid exposure to chemicals. Everyday household objects, such as bathroom cleaning products, should be avoided by pregnant women. Exposure to these toxic chemicals can harm your baby, even without ingesting them.
- Purchase comfortable footwear. As your pregnancy progresses, there will be more pressure on your feet as your general weight increases. Thus, it is wise to invest in a great pair of shoes or slippers that will ease or prevent sore feet.
Conclusion
Pregnancy is a special time in a woman’s life that is spent on nourishing new life.
Thus, it is important to consume the most nutrient dense foods during this time, as it will greatly influence your baby’s health once it is birthed into the world.
There are also certain types of food that should be avoided even though they seem harmless or have never made you sick when you were not pregnant. This includes compounds that cannot be metabolized by the baby (such as alcohol or caffeine) and foods that are highly likely to be contaminated by toxins, bacteria, and parasites.
Combined with a healthy lifestyle and regular visits to your obstetrician, you’re set to deliver a healthy baby that is ready to take on the world.
References
[1] Clark, C. & Hatanaka, M. (2020, July 13) Nutritional Needs During Pregnancy. Retrieved from https://www.healthline.com/health/pregnancy/nutrition
[2] Newman, T. & Butler, N. (2017, May 24) Which foods to eat and avoid during pregnancy. Retrieved from https://www.medicalnewstoday.com/articles/246404
[3] Bjarnadottir, A. & Kubala, J. (2020, August 13) 11 Foods and Beverages to Avoid During Pregnancy. Retrieved from https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy
[4] Al-Saleh, I., Nester, M., Abduljabbar, M., Al-Rouqi, R., Eltabache, C., Al-Rajudi, T., & Elkhatib, R. (2016). Mercury (Hg) exposure and its effects on Saudi breastfed infant’s neurodevelopment. International Journal of Hygiene and Environmental Health, 219(1), 129–141. doi:10.1016/j.ijheh.2015.10.002
[5] Coletta, J. M., Bell, S. J., & Roman, A. S. (2010). Omega-3 Fatty acids and pregnancy. Reviews in obstetrics & gynecology, 3(4), 163–171.
[6] Jackson, K. A., Iwamoto, M., & Swerdlow, D. (2010). Pregnancy-associated listeriosis. Epidemiology and Infection, 138(10), 1503–1509. doi:10.1017/s0950268810000294
[7] Mohney, G. (2018, November 29) Check Your Fridge. That’s Where Salmonella Eggs Are Likely to Be. Retrieved from https://www.healthline.com/health-news/check-your-fridge-thats-where-salmonella-eggs-are-likely-to-be#1
[8] Scialli, A. R., & Rarick, T. L. (1992). Salmonella sepsis and second-trimester pregnancy loss. Obstetrics & Gynecology, 79(5), 820-821.
[9] Committee on Infectious Diseases, Committee on Nutrition, & American Academy of Pediatrics (2014). Consumption of raw or unpasteurized milk and milk products by pregnant women and children. Pediatrics, 133(1), 175–179. https://doi.org/10.1542/peds.2013-3502[10] Herr, L. (2015, July 14) 23 Tips for A Healthy Pregnancy. Retrieved from https://www.parents.com/pregnancy/my-body/pregnancy-health/healthy-pregnancy-tips/?
