There is a lot of info out there about what a pregnant woman should and shouldn’t eat during pregnancy. It can be confusing, particularly for first-time pregnant women, to figure out how to go about a healthy diet that will help their baby develop and grow during pregnancy.
Article provided by Child Mode
Pregnant women should make sure they get enough calcium; hence they should include low-fat milk products like semi-skimmed milk, natural yogurt, or non-dairy products that are calcium-fortified in their diet. Here are some of the foods you should limit during pregnancy:
Omega-3
Omega-3 is essential during pregnancy. However, pregnant women are recommended to get just enough. Hence, it is vital to know the foods that will provide what you require.
Omega-3 fatty acids are found in two categories. ALA can be found in plant sources like ground flaxseed, walnuts, chia seeds, pecans, green leafy vegetables, rapeseed oil, and hazelnuts. Pregnant women should try and get enough of ALA from these sources because the body can’t make ALA. Omega-3 enriched eggs are an excellent source as well.
The second category is the long-chain omega-3 fats, DHA, and EPA. The body can make these from ALA you get from the sources mentioned above, but for efficient DHA and EPA, we recommend consuming them directly. These omega-3 fats benefit brain development in both the woman and the child. Fish oil, omega-3 enriched eggs, and microalgae-based omega-3 supplements are good sources.
Avoid fish liver oil supplements because they are high in vitamin A.
Fish
Pregnant women are recommended to avoid fish rich in mercury such as swordfish, marlin, and shark. However, it is safe to limit your intake of smaller oily fish. Limit your intake to no more than two 140g portions of salmon, mackerel, anchovies, sardines, trout, and other fatty fish.
To make sure you get enough omega-3 fatty acids for your growing baby’s brain development, try and include at least two portions of oily fish in your diet.
You can also include smoked trout and smoked salmon in your diet, but be aware that they contain high levels of salt. Be keen on this, especially if you’re experiencing swelling and retaining water.
Caffeine
Pregnant women should limit their caffeine intake to not more than 200mg per day. Too much consumption of caffeine has been linked to low-birth-weight babies. Caffeine can be found in coffee-based and fizzy drinks.
If you can’t survive without coffee during pregnancy, either switch to decaf or blend regular coffee and blend decaf to make a “half-caf.”
Eggs
Pregnant women should thoroughly cook both the yolk and white before eating. If you must have your eggs raw or lightly cooked, then make sure only to eat eggs that carry the British Lion mark stamp.
This stamp is evidence that the producer has followed the Lion Code of practice; hence the eggs are free from salmonella. Goose, duck, and quail eggs should be thoroughly cooked before consumption.
Cheese
Pregnant women should only consume cheese made from pasteurized milk. They should avoid soft cheeses with a soft white rind like camembert, brie, taleggio, etc. as well as soft blue cheeses like dolcelatte, gorgonzola, Danish blue unless they are cooked all the way through until steaming hot.
Unpasteurized cheese may carry listeria, which is dangerous for a pregnant woman. Hard cheeses like Parmesan, Cheddar, and Stilton are safe to consume because they contain low water content and high acidity, which makes them inhospitable environments for bacteria growth.
It is safe to eat soft cheeses made from pasteurized milk. Always make sure to check the label on feta, ricotta, mozzarella, goat’s cheese, halloumi, and paneer.