What To Eat During Pregnancy
Brittany Peats

Great Foods to Eat 

Listed below are five foods that are great to eat during pregnancy:

All Bran Cereal with Extra Fiber

In research conducted at the Swedish Medical Center in Seattle, doctors found that 24 grams of fiber daily reduced risks of preeclampsia (a dangerous form of high blood pressure) by a whopping 51%. Plus, the extra fiber can reduce constipation and help you avoid another common pregnancy problem: hemorrhoids. Most important, many high-fiber cereals are also rich in folic acid. This is important to reduce the risk of birth defects. Cereals containing high fiber and 100% of your daily folic acid need include: Kellogg's All Bran, Total Wheat Flakes, Total Corn Flakes, Total Raisin Bran, Product 19, Multigrain Cheerios, and Smart Start.

Orange Juice

Just 2 cups a day can reduce your blood pressure by up to 10 points, according to experts at The Cleveland Clinic. This could be critical if your pressure rises during pregnancy. The high vitamin C count may also help reduce your risk of preeclampsia (see Banana Strawberry Smoothie). If you choose a brand fortified with calcium, such as Minute Maid or Tropicana, you'll be adding an additional nutritional boost. Orange juice contains a good amount of folic acid – about 15% of the recommended amount of folate each day in an 8-ounce glass.

Banana Strawberry Smoothie

This drink is so packed with baby-friendly nutrients it could help reduce pregnancy complications. In a study published in the journal Epidemiology doctors found pregnant women who consumed lots of C-rich foods - such as bananas and strawberries -- had a lower risk of preeclampsia. Studies from the University of North Carolina at Chapel Hill show women lacking vitamin C during pregnancy may have an increased risk of premature rupture of membranes -- a leading cause of premature birth. Plus, experts say high-calcium foods like yogurt and milk may help control fluid retention which may further decrease your risk of high blood pressure. To make a smoothie: Combine strawberries and bananas with low-fat milk, or yogurt, plus some ice, in a high-speed blender. Blend until creamy and smooth -- and drink up!

Salmon

Although the FDA advises limiting salmon to 12 ounces per week, studies published in the BMJ showed just 6 ounces weekly reduces the risk of premature birth from 7.1% to just 1.9%. To help your newborn sleep soundly, try eating more fish during pregnancy. Indeed, research published in the Journal of Clinical Nutrition showed babies of mothers who consumed fatty acids found in fish during their last trimester, had healthier sleep patterns. The key component here is a fatty acid known as DHA, which is abundant in cold-water fish such as salmon.

Low-Fat Yogurt

The obvious pregnancy benefits here include high calcium and high protein -- both important to your developing baby. But these same foods might also help reduce muscle cramping, a sometimes troubling problem during pregnancy. Calcium can also reduce uncomfortable bloating and water retention. In addition, medical literature indicates that, anecdotally, eating yogurt during pregnancy appears to reduce the risk of yeast infections -- another common pregnancy problem.

Foods to Avoid While Pregnant

Seafood

Seafood can be a great source of protein and iron, and the omega-3 fatty acids in many fish can help promote your baby's brain development. In fact, a British study suggests that skimping on seafood during pregnancy may contribute to poor verbal skills, behavioral problems and other developmental issues during childhood. Women of childbearing age, in particular, should include fish or shellfish in their diets because of the nutritional benefits.

However, some fish and shellfish contain potentially dangerous levels of mercury. Too much mercury may damage your baby's developing nervous system. However, Ashton reminds us that high levels of mercury contamination could turn eating some seafood into a serious risk with the potential to harm the nervous system of your developing baby. As such, in 2004 the FDA and the Environmental Protection Agency warned pregnant women, those looking to get pregnant, nursing mothers, and children, to avoid all seafood high in mercury. The bigger and older the fish, the more mercury it may contain. Avoid eating shark, swordfish, King mackerel, and tilefish. Do not eat anything caught in polluted water.

Do not eat any kind of raw fish or shellfish - especially oysters and clams - during pregnancy since it can harbor bacteria and parasites that are very dangerous during pregnancy. Refrigerated smoked seafood is also off-limits, unless it's an ingredient in a casserole or other cooked dish. Most fish should be cooked to an internal temperature of 145 F. The fish is done when it separates into flakes and appears opaque throughout. Cook shrimp, lobster and scallops until they're milky white. Cook clams, mussels and oysters until their shells open. Discard any that don't open.

Safe types of seafood are those that contain little mercury. Although concerns have been raised about the level of mercury in any type of canned tuna, the FDA says you can safely eat up to 12 ounces (two average meals) per week of fish that is lower in mercury. This includes shrimp, canned light tuna, salmon, pollack, and catfish. The FDA, however, suggests limiting albacore (white) tuna, and tuna steak to 6 ounces per week. These two contain more mercury than canned light tuna.

Unpasteurized Cheeses and Lunch Meats

During pregnancy, changes in your metabolism and circulation may increase the risk of bacterial food poisoning. Your reaction may be more severe than if you weren't pregnant and rarely, your baby may get sick, too. Both deli meats and unpasturized cheeses have the possibility of containing the bacterium known as Listeria monocytogenes which causes the form of food poisoning known as listeriosis. If a mother contracts Listeriosis, it can increase the risk of miscarriage, premature birth, or stillbirth. A newborn baby exposed to Listeria can become seriously ill and die.

To prevent food-borne illness, fully cook all meats and poultry before eating. Look for the juices to run clear, but use a meat thermometer to make sure. Skip medium or rare burgers and sausages. Cook hot dogs and heat deli meats such as ham, turkey, salami, or bologna until they're steaming hot — or avoid them completely.

Pasteurization kills the Listeria bacterium, so any soft cheese made from pasteurized milk, like mozzarella cheese and cottage cheese can be a healthy part of your diet. Pasteurized milk is fine to drink. Anything containing unpasteurized milk or unpasteurized fruit juices is off-limits. These include soft cheeses such as feta, Brie, Camembert, Roquefort, blue-veined, and Mexican-style cheeses, such as queso blanco, queso fresco, queso de hoja, queso de crema and queso asadero.

Caffeine

During pregnancy, moderate caffeine intake — no more than 300 milligrams a day, about the amount in two to three cups of coffee — seems to have no adverse effects. Sodas such as Coke, Pepsi, and Mountain Dew as well as certain medications such as Anacin also contain caffeine, so be sure to count them into your daily tally as well.

Some studies have shown that caffeine could pose risks to the fetus. Caffeine can cross the placenta and affect your baby's heart rate and breathing. Some studies suggest that heavy caffeine intake may be associated with a small decrease in birth weight or an increased risk of miscarriage and stillbirth. Other studies haven't reported the same risks. Caffeine is also a mild stimulant and a diuretic, both of which are not ideal during pregnancy.

Herbal tea

Although herbal tea may be soothing and be marketed specifically to pregnant women, ask your health provider before drinking it. There's little data on the effects of specific herbs on developing babies and large amounts of some herbal teas, such as red raspberry leaf, may cause contractions.

Alcohol

Though recently some doctors suggested moderate drinking during pregnancy, now it is advisable to avoid it altogether because it is unknown what the threshold is for alcohol in pregnancy. In February 2005, the U.S. Surgeon General said that no amount of alcohol can be considered safe during pregnancy.

The risks for those who drink while pregnant include a higher risk of miscarriage and stillbirth. Alcohol increases a baby's risk of fetal alcohol spectrum disorder (FASD) -- a series of developmental problems that can affect a child's ability to learn throughout their lifetime. In its most extreme form fetal alcohol syndrome (FAS) can cause varying degrees of birth defects and mental retardation.

If your pregnancy was a surprise -- and you unknowingly consumed alcohol during the first several weeks after conception -- experts say don't panic. If you stop drinking the moment you discover you're pregnant, and meet your daily requirement of folic acid (400 micrograms) you can dramatically decrease your baby's risk of any serious consequences. If you're concerned or you think you need help to stop drinking, talk with your health care provider.

Saccharin

While some doctors are leery about using any artificial sweetener during pregnancy, the one that is of most concern is saccharin. It has been shown to cross the placenta and end up in your baby's bloodstream which is of concern because some animal studies have shown that in high enough amounts saccharin may increase the risk of bladder cancer. Since research on monkeys has shown that a developing fetus is much less effective at clearing saccharin from the blood than an adult, at least theoretically, amounts of the artificial sweetener can build to a dangerous level. As to other artificial sweeteners: There is no specific evidence to show harm to mother or baby.

f you were consuming saccharin before you knew you were pregnant, don't panic; the risks are small during the early weeks of pregnancy. As long as you don't consume any more, your baby's health should not be affected.

Sources:

Pregnancy: Eating Healthy for 2

Reviewed by Louise Chang, MD

http://www.webmd.com/baby/features/pregnancy-eating-healthy?page=1

Pregnancy nutrition: Foods to avoid

By Mayo Clinic Staff  
Jun 1, 2007

http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109

Graphs courtesy of the USDA National Nutrient Database for Standard Reference