![]() Drink plain water instead of sugary drinks like soda, fruit drinks, sweetened waters, and energy or sports drinks.Limit drinks with caffeine and added sugars. Learn more about foods to avoid during pregnancy. Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts.Prepared meat or seafood salads like ham salad, chicken salad, or tuna salad.Lunch or deli meats, smoked seafood, and hot dogs - unless they’re heated until steaming hot (165 ☏, or degrees Fahrenheit).Unpasteurized juice, milk, or cheese - make sure it says “pasteurized” on the label.Raw (uncooked) or rare (undercooked) fish or shellfish, like sushi or raw oysters.These foods may have bacteria in them that can hurt your baby. Learn how to choose fish that's healthy and safe to eat. It’s a good idea to eat seafood that’s high in healthy fats but lower in mercury. But some seafood is high in mercury, a metal that can harm your baby’s development. Learn more about choline.įish and shellfish have healthy fats that are good for you and your baby. If you think you might not be getting enough choline, talk to your doctor. It’s also important to note that many prenatal supplements don’t have choline. Choose foods with choline - like low-fat and fat-free dairy, eggs, lean meats, seafood, beans, and lentils. Choline is also important for your baby’s brain.Prenatal supplements may not have iodine - ask your doctor whether you need an iodine supplement. Iodine is important for your baby’s brain. If you use salt at home, make sure it’s iodized salt (salt with added iodine).Ask your doctor if you need a prenatal supplement with iron. Iron helps your baby develop, and many women don’t get enough iron during pregnancy.Learn more about getting enough folic acid. Choose a prenatal supplement that has 400 to 800 mcg of folic acid. Folic acid helps prevent some birth defects of the brain and spine.Talk with your doctor or nurse about a prenatal vitamin that’s right for you.Īnd make sure you get enough of these key nutrients: Take a prenatal supplement every day.Įveryone needs to take prenatal supplements (also called prenatal vitamins) during pregnancy. If you’re feeling sick, try eating dry toast, dry cereal, or saltines. Whole-grain crackers with peanut butter.Low-fat or fat-free yogurt with fruit (look for options with no added sugar).You can also create a personalized MyPlate Plan. Ask your doctor or midwife how many calories you need and how much weight is healthy for you to gain during pregnancy. How much weight is healthy to gain - and the number of extra calories you’ll need - depends on many things, including how much you weighed before pregnancy. Weight gain is a natural part of pregnancy. Last trimester (after 26 weeks) - about 450 extra calories a day.Second trimester (13 to 26 weeks) - about 340 extra calories a day.First trimester (first 12 weeks) - no extra calories.Most women with a healthy pre-pregnancy weight have the following calorie needs: How many calories you need will change throughout your pregnancy. Get the right amount of calories for you. Oils - like vegetable oil, olive oil, and oils in foods like seafood, avocado, and nuts.Low-fat or fat-free dairy - like milk, yogurt, cheese, lactose-free dairy, and fortified soy beverages (soy milk) or soy yogurt.Proteins - like lean meats and chicken, eggs, seafood, beans and lentils, nuts and seeds, and tofu.Whole grains - like brown rice, millet, oatmeal, bulgur, and whole-wheat bread.Veggies - like broccoli, sweet potatoes, beets, okra, spinach, peppers, and jicama.Whole fruits - like apples, berries, oranges, mango, and bananas.Choose a mix of healthy foods you enjoy from each food group, including: To get the nutrients you need during pregnancy, follow a healthy eating routine. Here are some ideas to help you eat healthy during pregnancy. Making smart food choices can help you have a healthy pregnancy and a healthy baby. It’s also important to get enough calcium, vitamin D, potassium, and fiber. When you're pregnant, you need more of certain nutrients - like protein, iron, folic acid, iodine, and choline. ![]()
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