6 nuts you SHOULD eat in pregnancy
19 rows · Baked potato and sweet potato. Vitamin C (sweet potatoes are high in vitamins A and C) Eat . Goals for Healthy Eating When Pregnant Eat a variety of foods to get all the nutrients you need. Recommended daily servings include servings of breads and Choose foods high in fiber that are enriched, such as whole-grain breads, cereals, beans, pasta and rice, as well as Make sure you are.
More foods can affect your health or your baby's than you might realize. Find out what foods to avoid during pregnancy. You want what's best for your baby. That's why you add sliced fruit to your fortified breakfast cereal, top your salads with chickpeas and snack on almonds. But do you know what foods to avoid during pregnancy? Here's help understanding pregnancy nutrition basics.
Seafood can be a great source of protein, and the omega-3 fatty acids in many fish can promote your baby's brain and eye development.
However, some fish and shellfish contain potentially dangerous levels of mercury. Too much mercury could harm your baby's developing nervous system. The bigger and older the fish, the more mercury it's likely to contain. So what's safe? Some types of seafood contain little mercury. The Dietary Guidelines for Americans recommends 8 to 12 ounces to grams — two or three servings — of seafood a week during pregnancy. During pregnancy, you're at increased risk of bacterial food poisoning.
Your reaction might be more severe than if you weren't pregnant. Rarely, food poisoning affects the baby, too. Many low-fat dairy products — such as skim milk, mozzarella cheese and cottage cheese — can be a healthy part of your diet. Anything containing unpasteurized milk, however, is a no-no. These products could lead to foodborne illness. Avoid soft cheeses, such as brie, feta and blue cheese, unless they are clearly labeled as being pasteurized or made with pasteurized milk.
Also, avoid drinking unpasteurized juice. To eliminate any harmful bacteria, thoroughly wash all raw fruits and vegetables. Avoid raw sprouts of any kind — including alfalfa, clover, radish and mung bean — which also might what to eat during a pregnancy disease-causing bacteria.
Be sure to cook sprouts thoroughly. It's unclear how much caffeine use during pregnancy is safe. Your health care provider might recommend avoiding caffeine, if possible, or limiting the amount of caffeine in your diet to less than milligrams mg a day during pregnancy.
For perspective, an 8-ounce milliliters, or mL cup of brewed coffee contains about 95 mg of caffeine, an 8-ounce mL cup of brewed tea contains about 47 mg and a ounce mL caffeinated cola contains about 33 mg. There's little data on the effects of specific herbs on developing babies. As a result, avoid drinking herbal tea unless your health care provider says it's OK — even the types of herbal tea marketed specifically for pregnancy to pregnant women.
No level of alcohol has been proved safe during pregnancy. The safest bet is to avoid alcohol entirely. Consider the risks. Drinking alcohol during pregnancy leads to a higher risk of miscarriage and stillbirth. Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability. If you're concerned about alcohol you drank before you knew you were pregnant or you think you need help to stop drinking, consult your health care what to eat during a pregnancy. Mayo Clinic does not endorse companies or products.
See more conditions. Request Appointment. Healthy Lifestyle Pregnancy week by week. Products and services. Free E-newsletter Subscribe to Housecall Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Sign up now. Pregnancy nutrition: Foods to avoid during pregnancy More foods can affect your health or your baby's than you might realize.
By Mayo Clinic Staff. Show references What bones produce blood cells care. Office on Women's Health. Accessed Nov. Meat poultry and seafood how to replace impeller on 7.5 mercury outboard food safety for moms to be. Food and Drug Administration. Selecting and serving fresh and frozen fish safely.
FoodData Central. Department of Agriculture, Agricultural Research Service. Department of Health and Human Services and U. Department of Agriculture. American College of What is the definition of accommodate and Gynecologists. Committee Opinion No. Reaffirmed Listeria listeriosis : Prevention. Centers for Disease Control and Prevention. Organization of Teratology Information Specialists.
Advice about eating fish: For women who are or might become pregnant, breastfeeding mothers and young children. Pregnancy nutrition therapy. Nutrition Care Manual. Academy of Nutrition and Dietetics. Gabbe SG, et al. Nutrition during pregnancy.
In: Obstetrics: Normal and Problem Pregnancies. Elsevier; Salmonella and eggs. James JE. Maternal caffeine consumption and pregnancy outcomes: A narrative review with implications for advice to mothers and mothers-to-be. See also Air travel during pregnancy Allergy medications during pregnancy Ankle swelling during pregnancy Antibiotics and pregnancy Aspirin during pregnancy Baby brain Pregnancy back pain Breast-feeding while pregnant Childbirth classes Couvade syndrome Dental work during pregnancy Thinking about exercise during pregnancy?
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Jul 24, · Healthy eating during pregnancy is critical to your baby’s growth and development. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, bread and grains, protein sources and dairy products. Typically, you will need to consume an extra calories a day. Fiber, iron, calcium and folate. Look for a whole grain cereal. Some can be eaten dry as a snack. Green and red peppers. Vitamins A, C, and folic acid. Add to pizza or eat raw as a snack. Low-fat milk and yogurt. Calcium and protein. Make your own smoothie by blending fruit, milk and yogurt. Apr 13, · Salmon (as well as herring, trout, anchovies, sardines, and shad) is a low-mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week. Find out more about eating fish safely during pregnancy. Recipe: Pan-seared salmon with lentils and leeks.
Sorting out what to eat when you're eating for two can be confusing. Our list of the top 12 foods for pregnancy, along with healthy recipes for pregnant women , can help you figure out a pregnancy diet plan that supports your well-being and your baby's healthy development. Eggs are a great source of protein , a crucial part of your pregnancy diet.
The amino acids that make up protein are the building blocks of the cells in your body — and your baby's. Eggs also contain more than a dozen vitamins and minerals, including choline.
Choline — which is contained mostly in the yolks, so be sure to include them — helps your baby's brain and spinal cord develop properly, and helps prevent certain birth defects. Combine eggs with whatever veggies and cheese you have on hand and you'll have the makings of a frittata. Leftovers — if there are any — are perfect for breakfast the next day. Recipe: Frittata with chard, red onion, and feta.
Recipe : Ratatouille with baked eggs. Omega-3 fatty acids are crucial for your baby's brain development and may even boost your mood. Salmon is an exceptionally good source. Salmon also provides protein and vitamin D , which your baby needs for healthy bones and teeth. Salmon as well as herring, trout, anchovies, sardines, and shad is a low-mercury option for the 8 to 12 ounces of seafood pregnant women are encouraged to eat each week.
Find out more about eating fish safely during pregnancy. Recipe: Pan-seared salmon with lentils and leeks. Recipe: Roasted salmon BLTs with herbed mayo. Beans — including legumes like lentils, peas, and peanuts — are a good source of protein and an excellent source of iron , folate , potassium , and magnesium.
They're all important when you're pregnant. Beans are also a great food for fiber, which can help prevent and relieve two common pregnancy discomforts: constipation and hemorrhoids.
Try tossing edamame cooked soybeans, which are also an excellent source of essential fatty acids in soups, salads, or stir-fries. Or snack on roasted edamame. Recipe: Creamy white beans with sausage, broccolini, and bread crumbs extra easy, thanks to canned beans. Recipe: Tofu, broccoli, and sugar snap pea stir-fry. Sweet potatoes get their orange color from carotenoids, plant pigments that are converted to vitamin A in our bodies.
Your baby needs vitamin A for healthy bones, lungs, eyes, and skin development. This sweet veggie is also a very good source of vitamin C and manganese , and a good source of vitamin B6 which may help with morning sickness , potassium , and fiber especially if you keep the skin on. Recipe: Curried chickpea and sweet potato turnovers. Recipe: Baked sweet potato fries not just for kids!
Whole grains are high in fiber and nutrients, including B vitamins , iron , folic acid if fortified , magnesium , the antioxidant vitamin E, and the mineral selenium. They also contain phytonutrients, plant compounds that protect cells. Trade white bread for whole grain, and sample different kinds of whole grains — from barley and buckwheat to oats and spelt — in your pregnancy diet.
Recipe: Chicken soup with farro and shiitake mushrooms. Recipe : Quinoa with shrimp, tomato, and avocado. Walnuts are one of the richest sources of plant-based omega-3s. They're also a good source of magnesium , fiber, and protein which you need more of now that you're pregnant. Grab a handful of walnuts for an on-the-run snack, or toss some into a salad. Check out other nuts, like almonds and pistachios, and nut and seed butters, like tahini, for similar benefits.
Recipe: Kale salad with dried fruit and toasted almonds. Video: How to make three perfect pregnancy meals. Greek yogurt typically has twice the protein of regular yogurt. Plus, it's a great source of probiotics, B vitamins , phosphorus , and calcium. Calcium helps keep your own bones strong and helps your baby develop a healthy skeleton. Yogurt is a versatile breakfast ingredient and a wonderful addition to savory dishes too.
Drinking milk is another good way to get calcium every day. Recipe: Roasted cauliflower steaks with herbed yogurt Note: Roasting this cruciferous vegetable has been known to win over cauliflower skeptics.
Recipe: Honey-yogurt mustard dipping sauce baked chicken tenders optional. Broccoli and dark leafy greens like spinach, kale, and Swiss chard are prenatal superfoods, loaded with vitamins and nutrients, including vitamins A , C, and K, as well as calcium , iron , and folate. They're also rich in antioxidants and fiber, which can ease constipation. It's easy to up the amount of dark leafy greens in your diet.
Just chop the greens coarsely and toss into smoothies, soups, omelets, or stir-fries. Recipe: Chicken and biscuits with Swiss chard. Recipe: Roasted butternut squash and kale lasagna. Meat is an excellent source of high-quality protein and a good source of B vitamins , iron , and zinc. Iron delivers oxygen to the cells in your body, and you need more of it during pregnancy. Skip deli meats and hot dogs , though, unless they're heated until steaming hot.
There's a small risk of infection from bacteria and parasites such as listeria , toxoplasma , or salmonella, which can be dangerous during pregnancy for you and your baby. Recipe: Steak fajitas with peppers and onions , featuring flank steak, a lean and flavorful cut of beef. Recipe : Yellow curry with chicken, spinach, and butternut squash.
Recipe : Grilled chicken with pumpkin-seed pesto. Eating plenty of green, red, orange, yellow, and purple fruits and vegetables helps you and your baby get a variety of nutrients. Each color group provides different vitamins and minerals. Bell peppers, for example, are high in vitamin C which will help you absorb iron , while berries are bursting with antioxidants. Salads are an easy way to combine colorful fruits and veggies. Considering buying organic produce but concerned about cost?
Check the Dirty Dozen list of 12 fruits and vegetables that might be worth the extra money because they have the most pesticide residue. Recipe: Steamed cod with spring veggies. Recipe: Zucchini noodles with sesame sauce. Avocados are high in monounsaturated fatty acids the healthy fats , which help build your baby's skin and brain. They're also high in vitamin K, antioxidants, and folate , which helps prevent certain birth defects.
Plagued by leg cramps? The potassium in avocados might help. The fiber content is an antidote. Suffering from morning sickness? The vitamin B6 in avocados — which is also good for your baby's developing brain — can help ease nausea. Avocados deliver a lot of flavor, creamy texture, and nutrition. Try spreading on whole-grain toast, or add to salads and smoothies.
Recipe : Carnitas with avocado and pico de gallo. Recipe: Black bean and sweet potato tacos with avocado. Portable and nutrient dense, dried fruit offers a good occasional alternative to the fresh fruit that's so important in your pregnancy diet.
Look for dried fruit without added sugar. Depending on the dried fruit you choose, you'll boost your diet with a variety of vitamins and minerals like iron , as well as antioxidants and fiber. Prunes, for example, are a tried-and-true remedy for the constipation that plagues so many pregnant women. Recipe: Grilled pork tenderloin with barley and dried apricots. Recipe: Turkey meatballs with prunes. Prenatal vitamins: Why they're so important.
How much water should I drink while I'm pregnant? Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. Eating right during pregnancy. Academy of Nutrition and Dietetics. Pregnancy and nutrition. Eating healthy during pregnancy. March of Dimes. Tips for pregnant moms. Department of Agriculture. FoodData Central. Department of Agriculture, Agricultural Research Service.
Nutritional needs during pregnancy.