Health & Fit Foods to avoid during pregnancy and how to still get enough nutrients

10:25  28 november  2019
10:25  28 november  2019 Source:   msn.com

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Certain foods can be very harmful for pregnant women and their babies. This is a list of 11 foods It’s definitely advised to avoid raw fish and shellfish, including many sushi dishes. But don’t worry An optimal pregnancy eating plan should mainly consist of whole foods , with plenty of nutrients to fulfill

Foods to avoid during pregnancy . Even if you’re already packing an alphabet’s worth of vitamins and minerals into What’s more, getting enough of the nutrient may help to reduce the risk for gestational diabetes Together, you can determine where you might be falling short and how to fill the gaps.

Pregnancy is a joyful time in many women's lives, but it's also a time when you have to watch what you eat more than usual. This can make it difficult to get the nutrients you need.

a close up of sushi © Ong.thanaong/Shutterstock

For example, "iron is one of the more common deficiencies that we see with pregnancy," says Emmy Bawden, a Registered Dietitian Nutritionist and founder of Real Good Nutrition.

That's partly because pregnant women are told to avoid some iron-rich foods, like raw vegetables and certain meats. To help, we put together a list of foods to avoid and what you can eat instead to maintain a healthy balanced diet throughout your pregnancy.

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Important foods to avoid include raw shellfish and undercooked eggs. Eating a healthful diet is essential during pregnancy , but there are some foods that pregnant women Greens and sprouts are generally great foods to add to the diet as they contain large amounts of fiber and nutrients .

During your pregnancy , you'll probably get advice from everyone. A woman's blood volume increases dramatically during pregnancy , and drinking enough water each Although you need to eat plenty of healthy foods during pregnancy , you also need to avoid food -borne illnesses, such as

Avoid foods that increase your risk of food poisoning

Doctors recommend that pregnant women avoid foods that will increase their risk of food-borne illness. That includes:

  • Raw or unpasteurized dairy products
  • Raw or partially uncooked eggs
  • Raw shellfish and seafood
  • Deli meats
  • Uncooked, unwashed fruits and vegetables
  • For a full list, check out the CDC's report of foods that cause the most food poisoning.

Food-borne illnesses are especially dangerous for pregnant women because they're largely caused by harmful bacteria that can jeopardize the pregnancy. For example, listeria is a food-borne bacteria that has been known to cause miscarriage, stillbirth, or illness in newborns.

But just because you can't eat these foods raw doesn't mean you have to avoid them altogether.

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During pregnancy , the Food and Drug Administration (FDA) encourages you to avoid Consider the risks. Drinking alcohol during pregnancy leads to a higher risk of miscarriage and stillbirth. Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual

"Lunch meats we recommend to heat until they're steaming," says Bawden. "So if someone's going out to eat and they're getting a sandwich, a panini is probably better than a cold sandwich."

Likewise, to make sure you're still getting enough protein and iron in your diet you can also eat cooked vegetables, legumes, and beans.

Avoid foods that contain significant amounts of mercury

There are also potential risks with eating seafood.

"The concern is always with mercury content of fish, and that being something that can pass the placenta barrier and cause central nervous system damage in the fetus," says Bawden. Fish that are too high in mercury include:

  • Shark
  • Ahi tuna
  • King Mackerel
  • Marlin
  • Swordfish
  • Bigeye tuna
  • Orange roughy
  • Tilefish

The Academy of Nutrition and Dietetics recommends pregnant women consume 8 to 12 ounces of seafood per week. For perspective, a regular can of albacore tuna is about 4 ounces.

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Learn which nutrients to include in your daily diet to help ensure that you and your baby stay healthy during pregnancy . This helps ensure that enough oxygen is supplied to both you and your baby. Talk to your doctor if you have adverse reactions to foods you should be eating during pregnancy .

Use our printable chart to find out which foods and drinks can be dangerous when you're pregnant and how to minimize your risk of getting sick. The #1 app for tracking pregnancy and baby growth.

"You shouldn't avoid all fish, because the omega-3s that are in fish, EPA and DHA, are extremely important for the development of the fetus, especially for brain health," Bawden says.

To satisfy your daily omega-3 needs, Bawden says you can eat fish like light albacore tuna or salmon. However, a fish oil supplement is not recommended, since the source of the fish oil is unknown and it may have come from a high mercury source.

If you're vegetarian, then seaweed and nori are a good source of omega-3.

Avoid foods that increase your risk of nausea and vomiting

To prevent nausea, the American Pregnancy Association suggests avoiding foods with strong smells that could cause nausea, such as onion or garlic. It's also best to avoid spicy or greasy foods.

"A BRAT diet is always a good bland thing to follow if you have nausea," says Bawden. (BRAT, stands for bananas, rice, applesauce, toast.)

If you're in your second or third trimester, in order to get enough calories, Bawden recommends more nutrient-dense foods like high-quality cooked eggs, peanut butter, whole grains, and beans.

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Know what not to eat during pregnancy with this list of foods to avoid and why. Learn more about eating well during pregnancy at How do you toast a happy event without the champagne (or margarita, wine spritzer, or your alcoholic beverage of choice) now that you're pregnant ?

Here's how to get the nutrition your growing baby needs during a vegetarian pregnancy . What to Avoid : To reduce the risk of illness from the listeria bacterium, steer clear of uncooked, unpasteurized cheeses such as feta, brie RELATED: Foods to Avoid During Pregnancy — and What to Eat.

Caffeine is also known to cause nausea in pregnant women, so many opt to avoid drinking it during their pregnancy, in addition to fear of potential risks. However, the American College of Obstetricians and Gynecologists reports that up to 200 milligrams of caffeine a day is safe during pregnancy, so there's no need to completely avoid it if you can tolerate it.

If you still experience nausea, try eating smaller meals more frequently, because that will be easier for your stomach to digest. 

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