I love that pregnancy is a time of heightened awareness around the importance of good nutrition, which is why it is so fun to work with this patient population.
We now know that good nutrition is important — not only for the immediate health of the developing baby, but also for the baby’s future health as she grows into adulthood. With this in mind, I set out to create a blueprint for healthy eating in pregnancy that reflected current science-based information that pregnant women could use to get the best possible nutrition during this important time. As a dietitian, I like to talk to people about their “eating style” because it’s a positive way to discuss nutrition and reinforces the goal of long-term healthy living.
In pregnancy, mom’s additional need for energy is not very high, but her need for more micronutrients increases dramatically. Tamara Hargens-Bradley is associate director of media relations in the OHSU Strategic Communications department. Therefore, we recommend avoiding popular diets such as Atkins, South Beach, The Zone, Raw Food Diet, and so on. The type of diet we encourage during pregnancy refers to fine-tuning your eating habits to ensure you are receiving adequate nutrition for the health of you and your baby. It is always important to eat a variety of foods throughout the day making certain you get the nutrients both you and your baby need. Fruits and Vegetables: Fruits and vegetables contain many important nutrients for pregnancy especially, Vitamin C and Folic Acid. Breads and Grains: The body’s main source of energy for pregnancy comes from the essential carbohydrates found in breads and grains.
Protein: Meat, poultry, fish, eggs and beans contain the protein, B vitamins and iron needed in pregnancy. REMEMBER – a prenatal vitamin, or any other supplement, can only complement a healthy diet during pregnancy. The following sample menu will give you some idea of what a pregnant woman should typically consume in a day for a healthy diet during pregnancy. Sign-Up For The APA NewsletterGet a roundup of all the best pregnancy news and tips from around the web with exclusive discounts and giveaways from our sponsors. The Association is only able to accomplish our mission with the commitment of people like you.
When you are expecting a baby, you should be very careful in planning the daily diet which influences the health of the mother as well as the baby. Every one of us will be under the impression that a pregnant women should take the extra quantity of food than earlier but no one thinks about what to eat and what not to eat during pregnancy. You need not give up the urge to eat the fish when you pregnant but it is advisable to only few types of fishes which contain less mercury.
Under cooked or uncooked meat is not safe for a pregnant women because it contains a bacteria called listeria which is very harmful. Everybody insists to drink plenty of milk during pregnancy because it provides with sufficient calcium, proteins and all other essential nutrients.

An expecting mother should avoid unpasteurized soft cheeses because it contains the bacteria called listeria which may result in miscarriages, premature births, or any birth defects.
It is unbelievable that most of the people eat the fruits and vegetables with out washing them. It is true that sprouts provides many beneficial nutrients to the human body especially for a pregnant women. As we all know that nuts are very healthy for a human body but they may produce some skin related disorders on the body like allergies or rashes or swelling of the parts of the body. These are the top 12 foods that a pregnant women has to avoid to deliver a healthy and  strong baby. So, although it’s titled “My Pregnancy Plate, this blueprint, or tool, is a healthy way to eat before and after pregnancy, as well. Consequently, as the My Pregnancy Plate illustrates, a well-balanced pregnancy diet would include an abundant and varied amount of plant-based foods. Thanks to our graphic designer, the My Pregnancy Plate is a feast for the eyes, which brings me to my last point: healthy eating reflects balance, variety, moderation and enjoyment! I just finished repairing the link to the Spanish version, so please feel free to download it as needed. When we refer to diet during pregnancy, we are not speaking about restricting calories or trying to lose weight.
Here is a look at the food groups and some suggested sources for creating a healthy diet during pregnancy. Pregnant women need at least 70 mg of Vitamin C daily, which is contained in fruits such as oranges, grapefruits and honeydew, and vegetables such as broccoli, tomatoes, and brussel sprouts. A good source of folic acid can be found in dark green leafy vegetables (other sources of folic acid include legumes, such as black or lima beans, black-eyed peas, and veal). Whole grain and enriched products provide important nutrients such as iron, B Vitamins, fiber and some protein, even. Your developing baby needs plenty of protein, especially in the second and third trimesters. Calcium is essential for building strong teeth and bones, normal blood clotting, and muscle and nerve function. Three small, but balanced, meals and three light snacks throughout the day are a good rule of thumb to ensure you and your baby’s nutritional needs are met. Your tax deductible contribution provides valuable education and more importantly support to women when they need it most.
This is because mercury in fishes has the possibility to damage the fetus or may create any complications after eating. Homemade desserts and sauces, cakes may contain the raw eggs mixed which should be avoided.
But remember that the pregnant women should not take the unpasteurized milk because it may lead to food poisoning.

But eating raw vegetable sprouts is harmful because they contain the harmful bacteria and viruses which may lead to food poisoning.
Hence, before eating any kind of nuts, please consult your doctor if you see any symptoms on the skin in the initial stage. These salads are delicious in restaurants but they are safe for pregnant women because the fruits and veggies used in the salads may not be prepared under hygienic surroundings, may not be cooked properly or may not be washed properly. Definitely yes, but these juices which are available outside contains bacteria like E.Coli and salmonella which may harm you and your baby. Canned foods are nothing but they contain added preservatives in order to store for a long periods of time. Dieting to lose weight during pregnancy can be hazardous to you and your baby, especially since a weight loss regimen may restrict important nutrients such as iron, folic acid, and other important vitamins and minerals. In order to get the nutrients you need, you must eat from a variety of food groups, including fruits and vegetables, breads and grains, protein sources and dairy products. Iron helps to carry oxygen to your growing baby, and also carries oxygen to your muscles to help avoid symptoms such as fatigue, weakness, irritability and depression. Since your developing baby requires a considerable amount of calcium, your body will take calcium from your bones, if you do not consume enough through your diet (which can lead to future problems, such as osteoporosis). It also contains harmful parasites which may cause food poisoning, vomiting, nausea for the expecting mothers.
Hence, drink well boiled and pasteurized milk or dairy products to prevent any sort of health risks.
They contain the harmful bacteria and parasites which are harmful for the developing fetus. Hence, it is better to drink packaged fruit juices since they are pasteurized and does no harm. Hence,limit the intake of coffee for only 2 cups a day if you really want to have coffee in your daily diet. And also refrigerated and smoked sea foods, raw and uncooked fishes and fishes exposed to contaminated pollutants should be avoided.Hence, read the labels to check the level of mercury before eating and you can have the fish from the fresh waters.
Hence, avoid under cooked or raw meat or poultry  and if at all you are consuming see that it is washed properly before cooking. Hence, wash the fruits and veggies thoroughly before eating and cook the veggies properly and completely.

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