10 Foods To Eat (And 10 To Avoid) During Pregnancy

10 Foods To Eat (And 10 To Avoid) During Pregnancy
When you’re pregnant, you’re not just eating for yourself – you’re eating for two! That’s why it’s so important to make sure you’re getting the nutrients you and your baby need.
Unfortunately, not all foods are created equal when it comes to pregnancy. Some foods are great for pregnant women, while others should be avoided. In this article, we’ll go over 10 of the best foods to eat during pregnancy, as well as 10 foods to avoid.

10 Foods To Eat During Pregnancy

It’s really important for pregnant women to get the right nutrition. Eating the right foods helps to ensure that you and your baby get the vitamins, minerals, and other nutrients that you both need during this special time. Here are 10 of the best food choices for pregnant women:
1. Fruits and vegetables: Fruits and vegetables are packed with important vitamins and minerals, so aim to eat at least five servings per day.
2. Whole grains: Whole grains are full of fiber, B vitamins, and antioxidants, and are great for maintaining healthy blood sugar levels.
3. Nuts and seeds: These are excellent sources of protein, healthy fats, and other micro and macronutrients.
4. Seafood: Fish and shellfish are some of the best sources of omega-3 fatty acids, and they’re also low in saturated fats.
5. Lean proteins: Lean proteins like poultry and eggs are good sources of iron and other essential nutrients.
6. Dairy products: Dairy products like milk and cheese are great sources of protein and calcium.
7. Fortified grains: Processed grains and cereals that are fortified with vitamins and minerals can be a good source of essential nutrients.
8. Legumes: Legumes like lentils, beans, and peas provide fiber and other important vitamins and minerals.
9. Healthy fats: Healthy fats like olive oil, avocado, and nuts provide energy and important fatty acids.

10 Foods To Avoid During Pregnancy

Just as it’s important to eat the right foods during pregnancy, it’s also important to avoid certain foods. Here are 10 of the foods you should avoid during pregnancy:
1. Soft cheeses: Soft cheeses like feta, brie, and blue cheese can contain listeria, which can cause potential health risks for pregnant women and their babies.
2. High-mercury fish: Fish like shark, swordfish, and king mackerel can contain high levels of mercury, which can be dangerous for pregnant women and their babies.
3. Deli meats: Deli meats can contain listeria, which can be harmful to pregnant women and their babies.
4. Unpasteurized milk and dairy: Unpasteurized milk and dairy products can contain listeria, which can be harmful to pregnant women and their babies.
5. Alcohol: Drinking alcohol during pregnancy has been linked to a range of birth defects, so it’s best to avoid it entirely.
6. Raw sprouts: Certain types of raw sprouts, like alfalfa sprouts, have been linked to foodborne illnesses.
7. Unwashed produce: Washing produce thoroughly removes bacteria that can be dangerous for pregnant women and their babies.
8. Caffeine: Caffeine intake should be kept to a minimum as it can affect the fetus.
9. Artificial sweeteners


Pregnancy is an exciting time but it can also bring with it a lot of nutritional questions. What to eat and what to avoid is of the utmost importance when it comes to the health of both mom and baby. To sum up, it’s essential to include nutrient-rich, healthy foods in your diet while avoiding any potentially dangerous items.
Foods like fruit and vegetables, whole grains, legumes, fish, eggs, nuts, and seeds are great additions to meals during pregnancy. Meanwhile, soft cheeses, high-mercury fish, deli meats, unpasteurized milk and dairy products, alcohol, certain types of raw sprouts, unwashed produce, too much caffeine, and artificial sweeteners should be avoided.
Do your best to talk to your doctor or dietitian for any specific dietary guidance. Eating properly is key to a healthy pregnancy in both the short and long term.

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