Pregnancy And Diet: What To Eat And What Not?

If you are pregnant, then your first concern is to what to eat and what not. During pregnancy, you have to eat nutritious foods like vegetables, fruits, whole grains, lean protein, and dairy products. It suggested that take a half plate of fruits and vegetable, a quarter of whole grains and a quarter of lean protein, and dairy product.

Food To Eat

Fruits and vegetables:

Pregnant women have to eat fruits and vegetables, especially in the second and third trimesters. Get 5 to 10 small bowl of colorful foods. They are low in calories, filled with vitamins, fiber, and minerals.

Lean protein:

Lean protein includes poultry, meat, fish, beans, eggs, tofu, cheese, nuts, milk, and seeds. Include protein in each meal as it is good for the baby's growth.

Whole grains:

Whole grains are an essential source of energy in the daily diet. They provide fiber, vitamin-B, and iron. Half of a pregnant woman's carbohydrate come from whole grains like whole-wheat pasta, oatmeal, bread, and brown rice.


Dairy food like milk, yogurt, and cheese has dietary sources of protein, vitamin D and calcium. Take three to four servings a day of dairy product. In addition to the dairy product, take a daily prenatal vitamin like iron, and folic acid.

Foods to limit


Consume less than 200 mg of caffeine in a day which is equivalent to a 12-ounce cup of coffee. It is said that moderate caffeine consumption during pregnancy does not contribute to premature birth or miscarriage.


Fish like salmon and sardines is a good source of lean protein. It also contains omega-3 fatty acids that are good for the heart. Per week 8 to 12 ounces of cooked fish and seafood is safe for pregnant women. A limit in eating albacore or "white" tuna, which has a high level of mercury. Canned light tuna has less mercury which is safe to eat during pregnancy.

Foods to avoid


During pregnancy, avoid alcohol. Through the umbilical cord, alcohol in the mother's blood can pass directly to the baby. Heavy consumption of alcohol during pregnancy linked with fetal alcohol spectrum disorders, physical problems, learning, and behavioral difficulties in babies as well as children.

Fish with high levels of mercury:

Seafood like a shark, swordfish, marlin, orange roughy, and tilefish have high levels of methylmercury, which should avoid during pregnancy.

Unpasteurized food:

Pregnant women are at high risk of getting sick from two different types of food poisoning: listeriosis, and toxoplasmosis. Listeria infection cause miscarriage, stillbirth, preterm labor, and illness or death in newborns.

To avoid listeriosis, avoid unpasteurized (raw) milk and foods like Brie, feta, Camembert, queso blanco, blue-veined cheeses, and queso fresco.

Raw meat:

Raw meat can pass a Toxoplasma infection to the baby and cause problems like mental disability and blindness in life. To avoid Toxoplasma, do not eat raw or undercooked meats, and poultry, raw fish like sashimi, sushi, ceviches, and carpaccio, raw and undercooked shellfish, like mussels, clams, oysters, and scallops.

Things To Avoid In Pregnancy

There no written rules for what to do and not but as a mother every woman want to take care of their child. If you are confusing in deciding this task, here is the helping guide for you.

Acupuncture and massage
Some therapies like massage or acupuncture are safe, but for pregnancy period, it might not be safe. For example during the first trimester of pregnancy, your abdomen should not be massaged. Generally, acupuncture is safe but go to the qualified acupuncturist who has experience and extensive training for pregnant women. Do not forget to tell that you are pregnant as some points are avoidable during pregnancy. Always tell your doctor about your complementary treatment and consult for professional practitioner.

In the mammals and birds, the common infection occurs is Toxoplasmosis. The bacteria of Toxoplasmosis is Toxoplasma gondii which found in cat feces or cat litter or soil that contaminated with infected cat feces. The risk of catching an infection is very less, but if you infected with toxoplasmosis in the initial stages of pregnancy, then the risk of miscarriage is increased and cause brain damage or blindness in an unborn baby. Signs include mild flu-like symptoms, like high temperature, aching muscles or a sore throat. Though, in most cases, toxoplasmosis does not show any symptoms.

Cleaning products
If you are pregnant, check the labels of the cleaning product with safety warnings. If the label stated that it is very toxic, avoid to use it. Follow the safety direction if you are using glues, cleaning products, paint or any other household chemicals. While using it make sure you get plenty of fresh air otherwise it causes suffocation.
Some toilet deodorant and mothballs contain an organic substance called naphthalene. Exposure to such type of substance can damage blood cells, leading to a disease called hemolytic anemia. The symptoms include loss of appetite, fatigue, vomiting, diarrhea, and nausea. Even newborn babies also have a risk of damaging blood cells if they exposed to naphthalene.

Exercise is good to stay healthy and fit but while pregnancy always asks for midwife or doctor to suggest moderate exercise as per your stage. Make sure there is no problem due to it and if everything is normal then do it for 30 minutes a day. You can walk or swim on most days of the week. It helps you to stay at a healthy weight, stay relaxed, make you stronger and fitter and decrease discomforts.

Eating, drinking, and smoking
Do not eat meat, deli salads, unpasteurized juice, and dairy products, soft cheeses, fish high in mercury, raw meat and raw eggs. Do not drink alcohol and limited the consumption of caffeine and quit smoking as all of the above can harm your unborn baby.

Fake tan

Fake tanning lotions and sprays have dihydroxyacetone (DHA) as an active ingredient which is nontoxic substance. They are a safer alternative to spending time in the sun to get a tan. They are safe for skin but during pregnancy, if possible then avoid it as it causes an allergic reaction.