![]() Should pregnant people completely stop drinking alcohol? Listeria is a group of bacteria that can cause potentially fatal infections in pregnant people and their babies. Soft, mold-ripened cheese: Cheeses such as brie and camembert carry a risk of Listeria contamination.Raw eggs: Avoid these and any foods that contain them.Uncooked shellfish: This is due to a risk of bacterial or viral contamination, which can cause food poisoning.Uncooked or partially cooked meats: Opt for thoroughly cooked meats.Seafood that contains mercury: Avoid shark, swordfish, and marlin, or keep the intake to an absolute minimum.To help prevent illnesses and other complications during a pregnancy, avoid: This includes folate, choline, and vitamins B12, A, and D, among others.ĭoctors typically advise people to take prenatal supplements before, during, and after pregnancy in order to maintain healthy nutrient levels and support their bodies through postnatal recovery. Nutrient needs during pregnancyĪ person needs more water- and fat-soluble vitamins during pregnancy and lactation. Having a diet high in fiber can also reduce the risk of developing complications associated with pregnancy, such as hemorrhoids and constipation. These foods contribute to overall gut health and can help people feel fuller for longer. Whole grain foods such as oats, brown rice, beans and lentils, fruit, and vegetables are rich in fiber. fatty fish, such as salmon, herring, and troutĭiscover more foods rich in polyunsaturated fats here.Learn about the differences between saturated and unsaturated fats.Įxamples of foods rich in polyunsaturated fats include: For example, getting omega-3 polyunsaturated fatty acids is critical during pregnancy.Īdditionally, high intakes of saturated fat can increase the risk of pregnancy complications.Ī person can safely consume some saturated fats during pregnancy, but for optimal health, they should have unsaturated fats more often. Fatsįats are an integral part of any healthy diet and play a key role during pregnancy. Learn more about the differences between plant-based and animal proteins here. Learn more about plant-based proteins here.Īnimal-based protein, from chicken, fish, beef, or eggs, for example, can also be a part of a healthy pregnancy diet, and these contain all essential amino acids. ![]() beans, lentils, legumes, nuts, seeds, and nut butters.plant-based protein powders, such as pea protein powders.The following are good plant-based sources of protein: As a result, getting the optimal amount of protein is critical.ĭuring pregnancy, it is important to focus on a range of protein sources as part of a balanced diet. Pregnancy is a period of rapid growth and development. ![]() Learn more about what distinguishes complex carbohydrates. A person’s medical team, including their obstetrician-gynecologist and a registered dietitian, can help develop an optimal carbohydrate target for each person.Ĭomplex carbohydrates provide energy and are a good source of fiber, which is important during pregnancy. Opt for these rather than refined carbohydrates, which are in white breads, pastas, and rice whenever possible.Īlso, pregnant people with high blood sugar may need to monitor their carbohydrate intake carefully. ![]() Complex carbohydratesĬomplex carbohydrates include starchy vegetables such as sweet potatoes and butternut squash, whole grains such as farro and buckwheat, and legumes, such as beans or chickpeas. Learn more about the best fruits to eat during pregnancy. However, if possible, opt for whole, fresh or frozen fruit rather than juice. 5 cups of vegetables and 2 cups of fruit per day.Ī person can hit these targets by consuming a variety of fresh, frozen, or canned produce and 100% fruit juices. To follow the national guidelines, aim for around 2. They recommend prioritizing the following foods: Fruit and vegetablesĬurrently, around 90% of the United States population does not get the daily recommended intake of vegetables. Medical professionals recommend having a balanced diet rich in nutrient-dense foods, including various animal and plant-based proteins, fruits, grains, and vegetables during pregnancy.
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