Pregnant

Ensure healthy birth weight, brain development and lower risk of birth defects with nutrient dense diet

Recommended For

Pregnancy, Trying to conceive, Trying to get pregnant.

Diet Goals

Extra nutrients for healthy mom & baby

  • Weight gain based on pre-pregnant BMI
  • Higher need for vitamins and nutrients
  • Higher risk of food poisoning, dangerous during pregnancy
Getting the extra nutrients needed for growth and development can also decrease the risk of T2 diabetes and heart disease later in baby's life.

Food Recommendations

Foods to Eat

Lean proteins: Poultry, white fish, low fat yogurt, cottage cheese, cheese, tofu, beans
Fruit, Berries: Raspberry, blueberry, strawberry
Veggies, Leafy greens: Lettuce, kale, spinach, romaine, arugula
Whole grains: Whole wheat bread & pasta, oatmeal, popcorn, quinoa, brown rice
Low fat dairy: Skim, 1% milk, yogurt, cheeses, buttermilk
Fish 2 x week: Salmon, bass, cod, crab, scallops, shrimp

Foods to Avoid

Alcohol: Beer, wine, liquor, canned alcohol drinks
High mercury fish: Shark, swordfish, mackerel, tilefish
Soft cheese: Feta, brie, blue veined, queso, camembert
Food safety: Raw, undercooked meat, fish, eggs; unwashed fruit, veggies
Foodborne illness: Unpasteurized juices, dairy products; raw or under cooked meat
High sugar: Fruit yogurt, granola, energy bars; raisins, ketchup, pasta sauce

Diet Rules

Additional Information

Research

New studies show unhealthy diet during pregnancy may be putting child at risk of developing issues with obesity, high cholesterol and blood sugar later in life.
Nutritious diet during pregnancy is linked to baby benefits like good brain development, healthy birth weight, reduced risk of birth defects.
A recent study found women were 2.7 x more likely to achieve pregnancy on their first trial of in vitro fertilization (IVF) when they adhered to a Mediterranean diet for 6 months prior to embryo implantation.

Caveats

Increased risk of toxoplasmosis (infection): Avoid cat feces/litter box, unwashed veggies, undercooked meat & shellfish, untreated water, unpasteurized goat's milk.
Increased risk of listeria (food poisoning): Soft cheeses, unpasteurized milk, ice cream; bagged salads, baby carrots; hot dogs, deli meats; raw seafood, poultry.
Despite eating for two, don't need twice the calories; 350-500 extra calories per day during 2nd, 3rd trimesters.
The greatest brain growth occurs between the 3 months before birth and 2 years of age; nutrition important.

References

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Foods to avoid when pregnant. (2021). American Pregnancy Association. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/foods-to-avoid-during-pregnancy/
CDC. (2023). Travelers Health/Search Results. CDC Yellow Book: Health Information for International Travel. https://search.cdc.gov/search/?query=Hepatitis%20G&siteLimit=wwwnc.cdc.gov%2Ftravel%2F&dpage=1
Gestational Diabetes and Pregnancy. (2022). Centers for Disease Control. https://www.cdc.gov/pregnancy/diabetes-gestational.html
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