Eating healthfully during pregnancy has multiple benefits for mothers.  In addition to helping the baby stay healthy, a balanced diet helps a mother look and feel her best.  Mothers who get proper nutrition also have smoother deliveries and have less trouble losing their “baby weight.” Not only should new mothers avoid certain foods, but they also need to supplement their prenatal diet with added nutrients. 

Foods to Avoid during Pregnancy

The myths surrounding nutrition during pregnancy can certainly leave an expectant mother confused about what is safe to eat.  Although some mothers may have specific dietary concerns, most need avoid only five categories of food:

1. Alcohol: While some studies may indicate that limited intake of certain alcoholic drinks is not harmful, the safest approach is to avoid all consumption.  Prenatal exposure to alcohol can cause learning disabilities and behavior disturbances in childhood, along with birth defects to the eyes, ears, face, or urinary tract. 

2. High methylmercury fish: Any fish “at the top of the food chain” (shark, swordfish, king mackerel, or tilefish) accumulates higher levels of methylmercury, which is then passed on to whoever eats the fish.  Instead pregnant women can eat shrimp, canned light tuna (up to 6 oz per week), salmon, catfish, or pollock. Farm-raised fish often contain dioxin, so it is important to avoid those as well. 

3. Soft cheeses: Because they are usually unpasteurized, cheeses like feta, brie, Camembert, Roquefort, and Mexican-style cheeses such as queso blanco may contain harmful bacteria.  Meanwhile hot dogs, deli meats, and cold lunch meats may also pick up extra bacteria through handling and processing. 

4. Caffeine: Limiting caffeine may be advisable, since some studies have linked high intake with miscarriage.  However moderate consumption (one to two cups of coffee per day) was recently shown to have no discernable effect on term length or birth weight.

5. Raw meat, poultry, or fish:  Uncooked protein can cause food poisoning that affects both mother and baby.  It is best to avoid these foods, even if they have been carefully prepared. 

Extra Nutrition for Mother and Child

During pregnancy, a woman must eat for both herself and a developing baby.  Her nutritional needs are different, so she will need to supplement her normal diet with extra nutrients.  To ensure that everyone stays healthy, expecting mothers should add the following items to their diets:

1.  Extra calories: During the second and third trimester, an expectant mother needs approximately 300 additional calories per day.  The calories should come from healthful snacks like low-fat yogurt, fruit, vegetables, or nuts. 

2. Folate: This mineral protects babies from neural tube defects like spina bifida.  The combination of folate and iron has been liked to reduced risk for low birth weight and infant mortality.  Folate can be found in fortified breads, cereals, broccoli, and spinach.

3. Iron: This mineral helps the blood deliver other nutrients to the fetus.  It can be found in leafy green vegetables, lean red meats, eggs, beans, peas, raisins, prunes, and peanuts. 

4.  Calcium: Expecting mothers need more calcium to protect their own bone density, and babies need it for new bone growth.  Pregnant women should intake the equivalent of three cups of milk per day. 

Pregnancy is an exciting time for mothers and their families.  Mothers can prevent complications and ensure a strong start for their children by following prenatal dietary guidelines.  To find an OB or Pediatrician in your area, call 1-866-442-2362.