Pregnancy Diet: What to Eat and What to Avoid

Pregnancy often brings unusual food cravings. However, certain sea foods and fruits like papaya and pineapple can pose a risk to your baby. Similarly, there are some food items that need to be avoided during pregnancy. Therefore, it’s important not to give in to every craving. While pregnancy is indeed a special phase, many pregnant mothers are unsure of what to eat and what to avoid, which is why a well-planned pregnancy diet is essential. Read more.

A pregnant lady eating varieties of food.
      Image source: Leonardo.ai

Why is a diet chart Important for pregnant women?

Maintaining a healthy, balanced diet during pregnancy is vital for your baby’s growth and development. The nutrients you consume directly affect your baby’s health, both in infancy and later life. Poor nourishment in the womb can increase the risk of heart disease, diabetes, and high blood pressure in adulthood. Therefore, a pregnancy diet must contain more vitamins, minerals and nutrients. Similarly, you need to avoid certain vegetables and fruits from your daily diet as this may cause a threat to your growing baby.

Are there any essential nutrients to be taken during pregnancy?

During pregnancy, your need for folic acid, iron, calcium, and vitamin D increases compared to before.

NutrientsImportanceSourceAmount required
Folic acidFolic acid contains vitamin B. It can aid in preventing neural tube defects.Broccoli, brussels sprouts, cabbage, cauliflower, English spinach, avocado, grapefruit, oranges, berries, bananas, soya beans, red kidney beansBefore pregnancy: 400 mcg (micrograms) per day during pregnancy: 600 mcg per day
IronIron is important for baby’s brain development. During pregnancy, your body’s blood volume increases, requiring additional iron to support both you and your developing baby.Beef, Pork, Egg, Spinach, Chard, Kale, Tomatoes, canned, sweet potatoes, Strawberries, Raisins, Watermelon, Prunes, Figs, Lentils, Dried peas, Cashews, Pistachios27 mg Iron per day
CalciumCalcium may reduce the chance of a sudden spike in blood pressure after the 20th week of pregnancy. It also helps in the development of baby’s bones and teeth.Dairy products, Cheese, milk, yogurt, CerealPregnant adults: 1000 mg per day Pregnant teenagers: 1,300 mg per day
Vitamin DVitamin D supports calcium in the development of your baby’s bones and teeth.Fish, milk, juice, eggs600 IU international units per day
Table: Essential nutrients to be taken during pregnancy

Foods to eat during pregnancy

1. Fruit and Vegetables During Pregnancy

Consuming a variety of fruits and vegetables is essential during pregnancy, as they provide vital vitamins, minerals, and fiber, aiding digestion and helping to prevent constipation. Aim to eat at least five servings of fruits and vegetables daily, whether fresh, frozen, canned, dried, or juiced. Always wash fresh produce thoroughly before consuming it.

Be sure to thoroughly wash fresh produce before eating.

Recommended fruits for pregnancy include cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit.

2. Starchy Foods (Carbohydrates) During Pregnancy

Starchy foods are crucial as they provide energy, vitamins, and fiber while keeping you full without adding excessive calories. Examples include bread, potatoes, cereals, rice, pasta, noodles, maize, millet, oats, yams, and cornmeal. Choose wholegrain or high-fiber alternatives like whole wheat pasta or brown rice instead of refined (white) options. When eating potatoes, you can leave the skins on for added fiber. If you’re having chips, opt for oven-baked ones that are lower in fat and salt. These foods should constitute a little over a third of your daily diet.

3. Protein During Pregnancy

Incorporate protein-rich foods into your pregnancy diet. Sources of protein include:

  • Beans and pulses
  • Fish
  • Eggs
  • Meat (avoid liver)
  • Poultry
  • Nuts

4. Dairy Products During Pregnancy

Dairy products such as milk, yogurt and cheese are essential during pregnancy as they supply calcium and other vital nutrients for both mother and baby. Choose lower-fat options whenever possible, such as semi-skimmed, 1% fat, or skimmed milk, and opt for low-fat, low-sugar yoghurts and reduced-fat cheese. If you prefer dairy alternatives, select unsweetened, calcium-fortified options. Be cautious with certain cheeses, especially those that are unpasteurized, as they should be avoided during pregnancy.

5. Foods High in Fat and Sugar

Foods and drinks high in sugar can lead to weight gain and tooth decay. Similarly, fatty foods are high in calories, contributing to weight gain if consumed in excess. Eating too much saturated fat can raise cholesterol levels, increasing the risk of heart disease. Foods high in fat or sugar include butter, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings, and fizzy drinks. It’s best to enjoy these foods occasionally and in small portions. Replace saturated fats with healthier unsaturated fats, like those found in vegetable oils.

6. Healthy Snack Options During Pregnancy

If you need a snack between meals, opt for healthier choices rather than foods high in fat or sugar. Healthy snacks for pregnant women include

  • Small sandwiches or pitta bread with grated cheese, lean ham, tuna, salmon, or sardines, and salad
  • Salad vegetables like carrot, celery, or cucumber
  • Low-fat, low-sugar yoghurts 
  • Dried fruits like apricots, figs, or prunes
  • Vegetable and bean soups
  • A small bowl of unsweetened cereal or porridge with milk
  • A small slice of malt loaf, fruited tea cake, or toasted fruit bread

Foods to avoid during pregnancy

1. Do no eat seafood rich in mercury

Seafood is a rich source of protein, and the omega-3 fatty acids found in various fish are essential for your baby’s brain and eye development. However, some fish and shellfish contain mercury, a toxic metal that fish absorb from the water and from consuming other mercury-contaminated fish. Typically, larger and older fish have higher mercury levels. When you eat mercury-rich fish during pregnancy, you can transfer this metal to your baby, potentially leading to brain damage and impairments in hearing and vision.

The U.S. Food and Drug Administration (FDA) advises pregnant women to avoid consuming the following types of fish: 

  • Bigeye tuna
  • King mackerel
  • Marlin
  • Orange roughly
  • Swordfish
  • Shark
  • Tilefish

Here are some safer seafood choices with low mercury levels that you can consume:

  • Catfish
  • Shrimp
  • Lobster
  • Scallops
  • Salmon
  • Sardines
  • Tilapia
  • Sole
  • Herring
  • Cod

2. Do no eat raw, undercooked or tainted seafood

Avoid consuming raw fish and shellfish, such as 

  • Sushi
  • Sashimi
  • Ceviche
  • Uncooked oysters
  • Scallops
  • Clams
Avoid raw, undercooked or tainted seafood during pregnancy
Image source: Tripadvisor

Refrain from eating uncooked, refrigerated seafood like nova style, lox, kippered, smoked, or jerky products, unless they’re part of a cooked dish like a casserole. Canned and shelf-stable smoked seafood are safe options.

Ensure seafood is thoroughly cooked: Fish should reach an internal temperature of 145°F (63°C) and should flake easily with a fork, appearing milky white throughout. Lobster, scallops and shrimp, should be cooked until they are milky white.

3. Do no eat undercooked meat, poultry or eggs

During pregnancy, the risk of foodborne illness, caused by harmful bacteria, increases. To reduce this risk, consider the following precautions:

  • Always cook meat and poultry thoroughly. Use a meat thermometer to check.
  • Avoid hotdogs and deli meat
  • Avoid refrigerated pates and meat spreads; canned or shelf-stable ones are safer.
  • Cook eggs until both the yolks and whites are firm, as raw eggs can contain harmful bacteria. Stay away from foods made with raw or partially cooked eggs, like homemade eggnog, raw batter, tiramisu, fresh hollandaise sauce, Caesar dressing, and homemade ice cream.
  • Avoid ready-made meat or seafood salads, such as ham, tuna, or chicken salad.

4. Do not eat unpasteurized food

Low-fat dairy products like skim milk, mozzarella cheese, and cottage cheese can be healthy choices. However, make sure that any milk you consume has been pasteurized to avoid foodborne illnesses. Avoid soft cheeses like brie, feta, and blue cheese unless the label confirms they are made with pasteurized milk. Also, steer clear of unpasteurized juice or cider.

Avoid unpasteurized food items during pregnancy
Image source: BC Living

5. Do not have too much caffeine

Consuming more than 200 mg of caffeine daily while pregnant could be harmful, as it has been associated with a higher risk of miscarriage, low birth weight, and other potential pregnancy complications.

An 8-ounce (240 mL) cup of brewed coffee contains approximately 95 mg of caffeine, while the same amount of brewed tea has around 47 mg. In comparison, a 12-ounce (360 mL) caffeinated soda provides about 33 mg of caffeine.

Avoid consuming too much caffeine during pregnancy
Image source: MedlinePlus

7. Do not drink alcohol

Drinking alcohol during pregnancy increases the chances of miscarriage and stillbirth. It can also cause fetal alcohol syndrome, which may lead to abnormal facial development and lower intelligence in the baby. Even moderate drinking can raise the risk of miscarriage, and heavy drinking (more than two alcoholic drinks a day) greatly increases the chances of fetal alcohol syndrome. The more alcohol you consume, the higher the risk of harm to your baby.

Fruits to Avoid during Pregnancy

Certain fruits can also be avoided during pregnancy, they are:

  • Papaya
  • Pineapple

Do papaya cause miscarriage in early pregnancy?

Studies show that papaya are generally avoided during pregnancy because they are associated with increased risks of miscarriage and abortion. Consumption of unripe papaya can be avoided during pregnancy. Unripe or raw papaya contains latex, which can cause premature contractions. Eating ripe papaya in normal amounts during pregnancy may not carry significant risks.

Evidence showing papaya causes miscarriage

  • An in-vitro study on pregnant rats showed that papaya leaf extract triggered several dose-dependent uterine contractions, resulting in miscarriages. Interestingly, 20% of the rats treated with the extract for 24 hours failed to produce offspring, suggesting that miscarriage likely took place. These findings imply that papaya leaves may contain active compounds potentially harmful to the uterus.
  • Another study conducted in rats indicates that eating ripe papaya in normal amounts during pregnancy may not carry significant risks. However, consuming unripe or semi-ripe papaya, which contains a high concentration of latex known to induce strong uterine contractions, could be unsafe during pregnancy.

Do pineapples cause miscarriage during pregnancy?

Evidence showing papaya causes miscarriage

  • A study conducted in rats has shown that drinking a lot of pineapple juice might cause problems in pregnancy, leading to miscarriage or slower baby growth, which might make the pregnancy last longer.
  • An in-vitro study found that a part of the pineapple extract (called F4) did make the uterus muscles contract. But it doesn’t prove that eating pineapple will cause an abortion in real life. More research is required to prove this.

Focus keywords: Pregnancy, Pregnancy diet

Written by Liya Sunny

Sources

https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet

https://medlineplus.gov/pregnancyandnutrition.html

https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20043844

What NOT to Eat During Pregnancy | Foods to Avoid and Why (fhcsd.org)

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