DURING PREGNANCY EAT and AVOID

Calcium

 Your baby’s growing bones need enough calcium. If you don’t get enough, the baby will take it from your bones. Pregnant women need at least four servings of calcium rich foods each day. Milk, cheese and yogurt are good sources of calcium. These foods also contain protein, so you are getting two important nutrients in one food.

Folate

This nutrient is important even before you conceive. It decreases the risk of your baby developing a neural tube defect. This nutrient is present in prenatal vitamins. Some good food sources include eggs, green vegetables and citrus fruits. It is now added to some foods such as cereals and breads.

fresh fruits and vegetables

 Include a fresh fruit or vegetable at every meal and snack. These are important for a variety of nutrients and vitamins. Choose a wide variety of both in all colors to cover your nutritional needs. If you aren’t getting enough nutrients at meals, fresh fruits and vegetables make great snack choices.

    Drink Fluids
   

 It’s important to get enough fluids in your diet. You should get at least eight glasses a day. Try to get most of your fluid intake from milk and water. Fruit juice is also good, but not at the expense of water and milk. Limit soda and beverages containing caffeine.

Foods to Avoid or Limit 

Seafood  

 Avoid fish that are known to contain mercury including: shark, king mackerel, tile fish and swordfish. Some doctors advise limiting tuna to two servings each week. Others recommend not eating tuna at all. If you do eat some tuna, opt for the chunk light over the solid white, which contains more mercury. Stay away from raw seafood, such as sushi. This can contain bacteria that can be dangerous to you and your baby.

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