Foods You Should Avoid During Pregnancy, and Foods You Should Indulge In
Pregnancy is one of the most exciting times in a new mother's life. And for an expecting mother, nothing is more important than the health of her baby. One of the most important things a woman can do to ensure proper pregnancy care is to make healthy food choices.
If you are pregnant or planning to become pregnant, here's a list of foods you should avoid during your term, along with some foods you should indulge in:
Avoid: High Mercury Fish
High levels of mercury in certain fish have been linked to complications with brain and nervous system development in fetuses, and can even lead to miscarriage. That's not to say that you should cut out fish altogether – fish is high in protein, as well as fatty omega-3 oils that are essential to healthy development. Instead, try to avoid raw fish, like sushi, marlin, shark, swordfish, mackerel, tuna, tile fish, and orange roughy.
Indulge: Leafy Greens
B-vitamins, particularly folic acid, are essential for proper development and growth of a fetus. As a pregnant mother, eating foods that are high in folic acid is great for both you and the baby. Leafy greens are one of the best sources of folic acid. Other great sources of the mineral include broccoli, asparagus, citrus fruits, avocado, okra, beets, carrots, celery, nuts, and squash.
Avoid: Alcohol and Caffeine
There's a wealth of research linking fetal complications to the consumption of alcohol and caffeine during pregnancy. Some experts say that a single glass of red wine, or less than 200 mg of caffeine a day, shouldn't do any harm – however, to be on the safe side you should stay away from both while pregnant.
Indulge: Healthy Fat
Fat isn't only important for your own body, it's also critical to your baby's brain development. Fish oil is a great supplement that you should consider taking while pregnant, in addition to eating a moderate amount of salmon and other fatty fish. Other sources of healthy fat include avocados, nuts, grass-fed beef, eggs, and minimally processed yogurt and butter.
Avoid: Processed Foods and Sugar
Processed foods and sugar aren't good for you at any point in your life, but when you're pregnant it is in your baby's best interest to avoid them as much as possible. Mothers who consume large amounts of sugar while pregnant risk giving birth to sugar-addicted babies more at risk for long-term complications, including diabetes. Plus, processed foods are known to be riddled with foreign chemicals and substances, many of which contain unknown side effects. Sticking to fresh, unprocessed food during pregnancy is best.
Indulge: Plenty of Iron and Protein
Iron and protein are two other essential nutrients for a fetus's healthy development. Eat plenty of lean meat, fish, eggs, and red meat while pregnant. If you can stomach it, organ meat – like liver – is also a fantastic source of nutrients for a developing baby.