Eat This Not That For Pregnancy

By Tennille Cloward

Eating right during pregnancy can be tricky. Here are some great foods to eat and avoid while pregnant. 

What 20to 20eat 20while 20pregnant
​What you should be eating… 
  • Eat a variety of foods while pregnant to ensure adequate nutrition is achieved. 
  • 300 more calories per day than before pregnancy (but if a woman is overweight in her 2nd or 3rd trimester, she should not increase her intake.) 
  • Prenatal Vitamin supplement with folic acid. Pregnant women should consume at least 0.4 mg of folic acid daily. (Sources of folic acid include: dark green leafy vegetables, veal, and legumes.) 
  • Dairy or Calcium-rich foods. Eat or drink at least 4 servings daily. The recommended intake of calcium is 1000-1300 each day. 
  • Iron-rich Foods. Three servings of iron (about 27 mg) are recommended daily. Examples: Prune juice, red meat, and dark, leafy greens. 
  • Vitamin C can be found in oranges, grapefruits, strawberries, honeydew, broccoli, tomatoes, and green peppers. Pregnant women need at least 70 mg daily. 
Foods to avoid…
  • Seafood high in mercury. This may include: swordfish, shark, king mackerel, and tilefish. You may eat up to 12 ounces a week of seafood that contains little mercury, such as: shrimp, canned light tuna, salmon, catfish, cod, and pollock. 
  • Raw meats, eggs, fish, shellfish. Make sure these foods are adequately cooked prior to consuming to avoid food-borne illnesses. Items such as crab, lobster, and hotdogs can be eaten in moderation if they are fully cooked. 
  • Deli Meat can be consumed if it is reheated until it is steaming. 
  • Soft Cheeses such as: Brie, Camembert, Roquefort, Feta, Gorgonzola, and Mexican style cheeses that include queso blanco and queso fresco.
  • Caffeine should be consumed in moderation during pregnancy. Consumption should be limited to fewer than 300 mg per day.
  • Alcohol should not be consumed during pregnancy.  There is no amount of alcohol that is known to be safe during pregnancy.