When I found out I was pregnant, and throughout my whole pregnancy, I was OBSESSED with reading about what should or shouldn’t I eat, or drink, or do, or don’t do, reading all kinds of different articles about every single thing an expectant mom is supposed to do or not do during the course of her pregnancy.
That is why, I decided to make this article about all of those things, all in one. So have fun reading mommas and if you have any questions or comments, feel free to leave one!
Do and Don’t FOODS during pregnancy
Foods to avoid:
- raw or under-cooked eggs – this prevents the risk of salmonella food poisoning.
- raw or under-cooked meat – make sure there is no pink in the middle or traces of blood.
- raw shellfish
- soft cheeses made with unpasteurized milk, like brie, Camembert, feta, blue cheese, queso blanco, queso fresco, and panela — unless the label says it’s pasteurized. – Soft cheeses made with unpasteurized milk can harbor listeria bacteria, which can be dangerous or even life-threatening for you and your baby.
- beware with sushi – raw seafood can be a source of harmful parasites and bacteria.
- fish with mercury – Swordfish, tilefish, king mackerel, and shark contain high levels of methylmercury. This metal can be harmful to your baby.
- deli meats – listeria.
- unwashed fruits and veggies – A parasite called toxoplasma can live on unwashed fruits and veggies. It causes an illness called toxoplasmosis, which can be very dangerous to your baby. So make sure to really wash your fruits and veggies before eating and cut out any bruised and dark areas.
- buffet, picnic food and skip the to-go container with leftovers from the restaurant – because food that has been sitting out for more than two hours can multiple bacteria.
Foods that is SAFE and RECOMMENDED to consume during your pregnancy:
- yogurt, especially Greek Yogurt – calcium and protein is needed during your pregnancy and the Greek Yogurt has more calcium than any other dairy product.
- legumes as in lentils, peas, beans, chickpeas, soybeans and peanuts – because legumes are a great plant-based source of iron, fiber, calcium and B9, all of which your body needs more during your pregnancy.
- sweet potatoes – very rich in beta-carotene, a plant that is converted into vitamin A once in your body. Vitamin A is important for fetal development and essential for growth.
- salmon – contains the essential Omega 3 fatty acids EPA and DHA which are important for brain and eye development in the growing baby. Salmon is also a natural source of vitamin D.
- broccoli, kale and spinach – rich in fiber, vitamin C, vitamin K, vitamin A, calcium, folate, iron and potassium.
- avocado – they contain high amount of fiber, folate, potassium and monounsaturated fatty acids which can improve fetal health and relieve leg cramps that are common in pregnant women.
- nuts – nuts and nut butters are loaded with protein, healthy fats, fiber and phytochemicals which help reduce to your risk of heart, disease, high blood pressure, and even diseases like cancer.
Caffeine during pregnancy
Due to conflicting conclusions from numerous studies, the March of Dimes states that until more conclusive studies are done, pregnant women should limit caffeine intake to less than 200 mg per day. This is equal to about one 12 oz cup of coffee.
And remember, caffeine is also present in chocolate, tea, sodas and energy drinks. So be careful!
Alcohol during pregnancy
You already know that heavy drinking during pregnancy can lead to serious birth defects. Even the smallest amounts of alcohol can be harmful! No amount of drinking has been found to be safe during pregnancy, so it’s best to avoid all forms of alcohol. This includes wine, beer, coolers, and traditional eggnog, which contains alcohol and raw eggs.
Flying while pregnant
The safest time to fly during pregnancy is before 37 weeks or, if carrying twins, before 32 weeks, new advice says. The Royal College of Obstetricians and Gynecologists says flying is not harmful during a low-risk pregnancy, but there may be side-effects.
Also, before purchasing a ticket, make sure to check the airlines rules about flying while pregnant. It can be different with every airline and most or all of them need a confirmation from a doctor about how far you are during your pregnancy!
Driving while pregnant
It has been confirmed that is safe to drive throughout your whole pregnancy! However, some women have been found to feel very tired during their pregnancy, and similar to drunk driving, it is definitely not recommended to drive if you are feeling very tired. Seat belt might be uncomfortable too, but as long as you feel that you are okay to drive, it is allowed to drive and there are no rules about driving throughout your whole pregnancy.
Exercise during pregnancy
If you want to start an exercise program, make sure to check with your doctor first. But yoga, swimming, walking or Pilates are definitely even recommended to do while pregnant for about 30 minutes a day. Regular exercise will help you control your weight gain, you will sleep better and it will definitely improve your mood!
And of course, make sure to always go for the scheduled check-ups, and take your prenatal vitamins!
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