Which foods should i avoid during pregnancy

11 Foods and Beverages to Avoid During Pregnancy

One of the first things people learn when they’re pregnant is what they can’t eat. It can be a real bummer if you’re a big sushi, coffee, or rare steak fan.

Thankfully, there’s more you can eat than what you can’t. You just have to learn how to navigate the waters (the low mercury waters, that is). You’ll want to pay close attention to what you eat and drink to stay healthy .

Certain foods should only be consumed rarely, while others should be avoided completely. Here are 11 foods and beverages to avoid or minimize while pregnant.

Mercury is a highly toxic element. It has no known safe level of exposure and is most commonly found in polluted water.

In higher amounts, it can be toxic to your nervous system, immune system, and kidneys. It may also cause serious developmental problems in children, with adverse effects even in lower amounts.

Since it’s found in polluted seas, large marine fish can accumulate high amounts of mercury. Therefore, it’s best to avoid high mercury fish while pregnant and breastfeeding.

High-mercury fish you want to avoid include:

shark
swordfish
king mackerel
tuna (especially bigeye tuna)
marlin
tilefish from the Gulf of Mexico
orange roughy

However, it’s important to note that not all fish are high in mercury — just certain types.

Consuming low mercury fish during pregnancy is very healthy, and these fish can be eaten up to three times per week, according to the Food and Drug Administration (FDA).

Low mercury fish are plentiful and include:

anchovies
cod
flounder
haddock
salmon
tilapia
trout (freshwater)

Fatty fish like salmon and anchovies are especially good options, as they are high in omega-3 fatty acids, which are important for your baby.

This one will be tough for you sushi fans, but it’s an important one. Raw fish, especially shellfish, can cause several infections. These can be viral, bacterial, or parasitic infections, such as norovirus, Vibrio, Salmonella, and Listeria.

Some of these infections may only affect you, causing dehydration and weakness. Other infections may be passed on to your baby with serious, or even fatal, consequences.

Pregnant women are especially susceptible to listeria infections. In fact, according to the Centers for Disease Control and Prevention (CDC), pregnant women are up to 10 times more likely to get infected by Listeria than the general population. Pregnant Hispanic women are 24 times more at risk.

This bacteria can be found in soil and contaminated water or plants. Raw fish can become infected during processing, including smoking or drying.

Listeria bacteria can be passed to your baby through the placenta, even if you’re not showing any signs of illness. This can lead to premature delivery, miscarriage, stillbirth, and other serious health problems, according to the CDC.

It’s definitely advised to avoid raw fish and shellfish, including many sushi dishes. But don’t worry, you’ll enjoy it that much more after baby is born and it’s safer to eat again.

Some of the same issues with raw fish affect undercooked meat, too. Eating undercooked or raw meat increases your risk of infection from several bacteria or parasites, including Toxoplasma, E. coli, Listeria, and Salmonella.

Bacteria may threaten the health of your little one, possibly leading to stillbirth or severe neurological illnesses, including intellectual disability, blindness, and epilepsy.

While most bacteria are found on the surface of whole pieces of meat, other bacteria may linger inside the muscle fibers.

Some whole cuts of meat — such as tenderloins, sirloins, or ribeye from beef, lamb and veal — may be safe to consume when not cooked all the way through. However, this only applies when the piece of meat is whole or uncut, and completely cooked on the outside.

Cut meat, including meat patties, burgers, minced meat, pork, and poultry, should never be consumed raw or undercooked. So keep those burgers on the grill well done for now.

Hot dogs, lunch meat, and deli meat are also of concern, which is sometimes surprising to pregnant people. These types of meat may become infected with various bacteria during processing or storage.

Pregnant women should not consume processed meat products unless they’ve been reheated until steaming hot.

Raw eggs can be contaminated with the Salmonella bacteria.

Symptoms of salmonella infections include fever, nausea, vomiting, stomach cramps, and diarrhea.

However, in rare cases, the infection may cause cramps in the uterus, leading to premature birth or stillbirth.

Foods that commonly contain raw eggs include:

lightly scrambled eggs
poached eggs
hollandaise sauce
homemade mayonnaise
some homemade salad dressings
homemade ice cream
homemade cake icings

Most commercial products that contain raw eggs are made with pasteurized eggs and are safe to consume. However, you should always read the label to make sure.

To be on the safe side, make sure to always cook eggs thoroughly or use pasteurized eggs. Save those super runny yolks and homemade mayo until after baby makes their debut.

Organ meat is a great source of a variety of nutrients.

These include iron, vitamin B12, vitamin A, zinc, selenium, and copper — all of which are good for you and baby. However, eating too much animal-based vitamin A (preformed vitamin A) is not recommended during pregnancy.

Consuming too much preformed vitamin A, especially in the first trimester of pregnancy, can lead to congenital malformations and miscarriage.

Although this is mostly associated with vitamin A supplements, it’s best to keep your consumption of organ meats like liver to just a few ounces once per week.

You may be one of the millions of folks who love their daily cups of coffee, tea, soft drinks, or cocoa. You’re definitely not alone when it comes to our love of caffeine.

Pregnant people are generally advised to limit their caffeine intake to less than 200 milligrams (mg) per day, according to the American College of Obstetricians and Gynecologists (ACOG).

Caffeine is absorbed very quickly and passes easily into the placenta. Because babies and their placentas don’t have the main enzyme needed to metabolize caffeine, high levels can build up.

High caffeine intake during pregnancy has been shown to restrict fetal growth and increase the risk of low birth weight at delivery.

Low birth weight — defined as less than 5 lbs., 8 oz. (or 2.5 kg) — is associated with an increased risk of infant death and a higher risk of chronic diseases in adulthood.

So keep an eye on your daily cup of joe or soda to make sure baby doesn’t have exposure to too much caffeine.

Your healthy salad choice may not be free from rogue ingredients, either. Raw sprouts, including alfalfa, clover, radish, and mung bean sprouts, may be contaminated with Salmonella.

The humid environment required by seeds to start sprouting is ideal for these kinds of bacteria, and they’re almost impossible to wash off.

For this reason, you’re advised to avoid raw sprouts altogether. However, sprouts are safe to consume after they have been cooked, according to the FDA.

The surface of unwashed or unpeeled fruits and vegetables may be contaminated with several bacteria and parasites.

These include Toxoplasma, E. coli, Salmonella, and Listeria, which can be acquired from the soil or through handling.

Contamination can occur at any time during production, harvest, processing, storage, transportation, or retail. One dangerous parasite that may linger on fruits and vegetables is called Toxoplasma.

The majority of people who get toxoplasmosis have no symptoms, while others may feel like they have the flu for a month or more.

Most infants who are infected with the Toxoplasma bacteria while still in the womb have no symptoms at birth. However, symptoms such as blindness or intellectual disabilities may develop later in life.

What’s more, a small percentage of infected newborns have serious eye or brain damage at birth.

While you’re pregnant, it’s very important to minimize the risk of infection by thoroughly washing with water, peeling, or cooking fruits and vegetables. Keep it up as a good habit after baby arrives, too.

Raw milk, unpasteurized cheese, and soft-ripened cheeses can contain an array of harmful bacteria, including Listeria, Salmonella, E. coli, and Campylobacter. (These are probably sounding familiar by now.)

The same goes for unpasteurized juice, which is also prone to bacterial contamination. These infections can all have life-threatening consequences for an unborn baby.

The bacteria can be naturally occurring or caused by contamination during collection or storage. Pasteurization is the most effective way to kill any harmful bacteria, without changing the nutritional value of the products.

To minimize the risk of infections, eat only pasteurized milk, cheese, and fruit juice.

It’s advised to completely avoid drinking alcohol when pregnant, as it increases the risk of miscarriage and stillbirth. Even a small amount can negatively impact your baby’s brain development.

Drinking alcohol during pregnancy can also cause fetal alcohol syndrome, which involves facial deformities, heart defects and intellectual disability.

Since no level of alcohol has been proven to be safe during pregnancy, it’s recommended to avoid it altogether.

There’s no better time than pregnancy to start eating nutrient-dense foods to help both you and your growing little one. You’ll need increased amounts of many essential nutrients, including protein, folate, choline, and iron.

It’s also a myth that you’re “eating for two.” You can eat as you normally do during the first semester, then increase by about 350 calories per day in your second trimester, and about 450 calories per day in your third trimester.

An optimal pregnancy eating plan should mainly consist of whole foods, with plenty of nutrients to fulfill yours and baby’s needs. Processed junk food is generally low in nutrients and high in calories, sugar, and added fats.

While some weight gain is necessary during pregnancy, excess weight gain has been linked to many complications and diseases. These include an increased risk of gestational diabetes, as well as pregnancy or birth complications.

Stick to meals and snacks that focus on protein, vegetables and fruits, healthy fats, and fiber-rich carbohydrates like whole grains, beans, and starchy vegetables. Don’t worry, there are lots of ways to sneak veggies into your meals without sacrificing taste.

When you’re pregnant, it’s essential to avoid foods and beverages that may put you and your baby at risk.

Although most foods and beverages are perfectly safe to enjoy, some, like raw fish, unpasteurized dairy, alcohol, and high mercury fish, should be avoided.

Plus, some foods and beverages like coffee and foods high in added sugar, should be limited in order to promote a healthy pregnancy.

If you want to learn more about what foods you should eat during pregnancy, check out this article: Healthy Eating During Pregnancy.

Quick tips for foods to avoid when pregnant
Avoid high-mercury fish including shark, swordfish, tuna, and marlin.
Raw fish and shellfish can be contaminated with bacteria and parasites. Some of these can cause adverse health effects and harm both you and baby.
Raw or undercooked meat may contain harmful bacteria. As a general rule, meat should be cooked all the way through.
Raw eggs may be contaminated with Salmonella, and may put you and your baby at risk. Be sure to thoroughly cook eggs before eating.
Organ meat is a great source of iron, vitamin B12, vitamin A, and copper. To prevent consuming too much vitamin A limit your intake of organ meat to a few ounces once a week.
Limit caffeine intake to under 200 mg per day, which is about 2 to 3 cups of coffee. High caffeine intake during pregnancy may limit baby’s growth and cause low birth weight.
Raw sprouts may be contaminated with bacteria. Only eat them thoroughly cooked.
Fruits and vegetables may be contaminated with harmful bacteria, including Toxoplasma. It’s important to thoroughly wash all fruits and vegetables with plenty of clean water.
Don’t consume unpasteurized milk, cheese, or fruit juice, as these foods increase the risk of bacterial infections.
Avoid all alcohol. Drinking alcohol can increase the risk of miscarriage, stillbirth, and fetal alcohol syndrome.
Eating processed foods during pregnancy can increase your risk of excess weight gain, gestational diabetes, and complications. This can have long-term health implications for you and your child.

Food Safety in Pregnancy

Medically reviewed by Kimberly Dishman, MSN, WHNP-BC, RNC-OB — By The Healthline Editorial Team on May 3, 2016

Food safety during pregnancy

Many women, especially first-time mothers, may get conflicting advice about a number of pregnancy-related issues, including what is and isn’t safe to eat. If you’re pregnant, it’s important to have a healthy diet to ensure the health of your baby.

If you’re pregnant, major food contamination risks include:

Toxoplasma gondii, which is a parasite found in undercooked meat, unwashed vegetables, and dirty cat litter boxes
Listeria monocytogenes, which is a bacterium that can contaminate ready-to-eat foods and unpasteurized dairy and can grow in your refrigerator
mercury, which is a heavy metal found in certain types of fish

These toxins can cause serious illnesses, and they can affect your baby’s development. You should avoid or limit consuming certain foods and beverages while you’re pregnant. Discuss your diet with your doctor and let them know about any questions, concerns, or symptoms you have.

Toxoplasmosis and how to avoid it

The T. gondii parasite causes toxoplasmosis. According to the Centers for Disease Control and Prevention, more than 60 million people in the United States have toxoplasmosis. The parasite can be present in:

fruits
vegetables
undercooked meat
cat feces

Symptoms of toxoplasmosis

Most people don’t have symptoms, but those who do may have flulike symptoms, such as:

swollen lymph nodes
muscle aches
a fever
a headache

Severe toxoplasmosis can affect your brain and eyes and may lead to reduced or blurred vision.

Toxoplasmosis can lead to premature birth. It can also cause the following in your baby:

blindness
deafness
intellectual disabilities
developmental disabilities
low birth weight

If you contract toxoplasmosis early on in pregnancy, your developing baby has an increased risk of effects. Children who are born with toxoplasmosis may not show symptoms at first and can develop them later in life.

Tips for prevention

Follow these tips to minimize the risk of a getting toxoplasmosis:

Rinse all fruits and vegetables before eating, since the parasite is often present in soil.
Wash all cutting boards and knives with hot water and soap after using them.
Clean all meats.
Wash your hands after touching unwashed vegetables, cat litter, soil, sand, or raw meat.
Thoroughly cook all meats.
Separate meats from other foods when you store and prepare them.
If you have a cat, ask someone else to change the cat litter box during your pregnancy, and wear gloves when gardening or handling soil.

It’s rare to get toxoplasmosis from cats. Most people who do contract it get it from undercooked meat and unwashed vegetables. Medications are available to treat toxoplasmosis during pregnancy.

Listeriosis and how to avoid it

The L. monocytogenes bacterium causes listeriosis. It can be present in contaminated water and soil. The cooking process often kills bacteria. However, it may still be present in some packaged, ready-to-eat foods. It may be present in:

processed or prepared lunch meats
meat spreads, such as pâté
hot dogs
cold, smoked seafood
soft cheeses such as Brie, Camembert, and feta
unpasteurized dairy products
uncooked meats
vegetables grown in contaminated soil

Symptoms of listeriosis

The symptoms of listeriosis include:

a fever
fatigue
body aches

These bacteria can easily pass through the placenta. It can then cause:

a miscarriage
a stillbirth
a premature birth
fatal infection in your newborn

According to the American Pregnancy Association, 22 percent of Listeria infections in pregnant women result in stillbirth or death of the unborn child.

Tips for prevention

Follow these tips to reduce your risk of listeriosis:

If you’re pregnant or trying to get pregnant, you should avoid foods that may carry the bacteria.
If you’re going to eat hot dogs and lunch meats, you should eat them when they’re steaming hot
If you’re going to eat soft cheeses, make sure they’re made from pasteurized milk.
Wash all fruits and vegetables before eating them.
Cook all meat thoroughly.

Your doctor can treat listeriosis with antibiotics. Talk to your doctor if you have the symptoms of listeriosis.

How to avoid the effects of mercury

Most fish contain trace amounts of mercury. It tends to build up in larger and older fish. If you’re pregnant or nursing, you should avoid eating fish that are high in mercury because mercury can damage your baby’s developing nervous system.

Fish that tend to be high in mercury are:

swordfish
shark
king mackerel
tilefish

What fish can you eat?

Many commonly eaten fish are considered to be low in mercury and these fish can be a great addition to your diet while you’re pregnant. They contain omega-3 fatty acids, which contribute to heart health and are good for your baby’s brain development. If you don’t like fish, talk to your doctor about whether you should take omega-3 supplements.

You should eat up to 12 ounces of any of the following fish each week:

shrimp
crab
scallops
canned light tuna
salmon
catfish
cod
tilapia

You should always eat fish while it’s hot. Avoid eating any preserved, smoked, or raw fish.

Other food safety tips

Avoid alcohol

Avoid all alcohol during pregnancy and while breast-feeding. Alcohol has negative effects, and no amount of alcohol is safe to drink during pregnancy. Alcohol has been shown to significantly increase the risk for:

fetal alcohol syndrome
developmental disorders
miscarriages

If you drink alcohol while pregnant, it can be present in breast milk. You should avoid alcohol until you’re no longer breast-feeding.

Avoid raw and undercooked foods

Any raw or undercooked food can have bacteria in it. Because of this, you should make sure that all food you eat has been cooked thoroughly. In particular, certain foods are known to carry Salmonella, such as:

chicken
shellfish
eggs

Pregnant women should also wash their hands after handling eggs because Salmonella is commonly present on the shells. You should also rinse eggs thoroughly before cooking.

Limit your caffeine intake

It’s safe to have moderate amounts of caffeine while you’re pregnant. However, caffeine is a stimulant and can increase you and your developing baby’s heart rate and blood pressure. According to the America Pregnancy Association, pregnant women should consume no more than 200 milligrams of caffeine per day. Caffeine is present in:

coffee
certain teas
certain sodas
chocolate

Outlook

Practicing safe food handling can reduce risks for you and your developing baby. In general, practicing safe food handling by doing the following:

Cook meats thoroughly.
Wash fruits and vegetables.
Wash your hands after handling the foods mentioned.

These methods can eliminate potentially harmful bacteria and help prevent infection. See your doctor immediately if you have any symptoms that may be due to toxins present in your food.

Last medically reviewed on May 4, 2016

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Pregnancy
Pregnancy Health

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Caffeine intake during pregnancy. (2014, April)
americanpregnancy.org/pregnancy-health/caffeine-during-pregnancy/
Eat healthy during pregnancy: Quick tips. (2016, April 13)
healthfinder.gov/HealthTopics/Category/pregnancy/nutrition-and-physical-activity/eat-healthy-during-pregnancy-quick-tips
Food safety for moms-to-be. (2016, January 4)
fda.gov/Food/ResourcesForYou/HealthEducators/ucm081785.htm
Food safety for moms-to-be: While you’re pregnant – Toxoplasma. (2016, March 28)
fda.gov/Food/FoodborneIllnessContaminants/PeopleAtRisk/ucm083327.htm
Infections: Infant botulism. (2015, January)
kidshealth.org/en/parents/botulism.html
Listeria and pregnancy. (2015, August)
americanpregnancy.org/pregnancy-complications/listeria/
Listeria (Listeriosis). (2014, November 20)
cdc.gov/listeria/definition.html
Parasites - toxoplasmosis (Toxoplasma infection. (2013, January 10)
cdc.gov/parasites/toxoplasmosis/gen_info/faqs.html
Toxoplasmosis. (2015, July)
americanpregnancy.org/pregnancy-complications/toxoplasmosis/

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

May 4, 2016

Written By

The Healthline Editorial Team

Edited By

Maggie Brown

Medically Reviewed By

Kimberly Dishman, MSN, WHNP-BC, RNC-OB

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Medically reviewed by Kimberly Dishman, MSN, WHNP-BC, RNC-OB — By The Healthline Editorial Team on May 3, 2016

8 foods that pregnant women should not eat

June 15, 2019 Likbez Health

Even scrambled eggs and healthy fish oil can do harm.

If you are pregnant, you should reduce the amount of coffee and avoid alcohol altogether. Everyone knows this.

But there are far more insidious foods. At first glance, they seem innocent and even useful. But in fact, they can harm mom or an unborn baby more than a couple of cups of double espresso three times a day.

Here is a list of popular foods to avoid during pregnancy. Or at least think twice before you eat.

1. Raw eggs

As well as products containing them: eggnog, homemade mayonnaise, raw dough, poached eggs, fried eggs with raw yolk, tiramisu.

What is the danger

One word is enough: salmonellosis. This acute intestinal infection is fortunately not fatal, but is accompanied by severe diarrhea and vomiting that can cause dehydration. But this is already bad: the normal blood supply to the fetus and the level of amniotic fluid in the uterus depend on the amount of moisture. Water deficiency can result in violations in the development of the unborn baby, as well as an increased risk of miscarriage.

What to do

If you have no strength to give up eggs, make sure that they are thoroughly washed and heat-treated. Hard boiled eggs, scrambled eggs, baked goods are safe.

2. Raw meat

As well as rare fried steaks (“with blood”), raw smoked and cured sausages, poorly fried minced meat, for example, in fast food.

What is the danger

Raw meat can be infected with parasites. For example, Toxoplasma. They are able to penetrate the placental barrier and cause serious disturbances in the development of the unborn baby.

What to do

Removing parasites from meat is easy - heat it properly. If we are talking about dried or smoked products, freezing them for four days will help reduce the risk.

3. Raw fish

Be especially careful with river and wild ocean fish, shellfish (oysters, mussels), dried, smoked fish of all kinds and sushi.

What is the danger

The range of troubles that you can get by eating a roll or dried perch is wide:0003

like meat, fish can be infested with parasites;
in the pulp there are also pathogenic bacteria - for example, listeria or botulinum bacteria, which cause deadly (for mothers as well) botulism;
river fish can be caught in chemically polluted reservoirs - and all toxic substances will go to both mother and baby;
oceanic fish accumulate mercury. Shark, swordfish, king mackerel and tilefish are especially dangerous in this regard. Mercury poisoning affects the health of both the mother and the unborn baby - this element can cause brain damage and developmental delays.

What to do

Eat only properly cooked fish. You can take a chance with canned food: just keep an eye on the expiration date and in no case use the product from swollen cans.

4. Liver

As well as liver pate and sausage, cod liver oil.

What is the danger

Too much vitamin A. Its excess can lead to the development of birth defects in the fetus.

What to do

Do not abuse liver products. Especially if for some reason you are taking vitamin A supplements. Yes, and in no case should you prescribe vitamins and supplements for yourself - only your doctor can do this.

5. Soft cheeses

Special attention:

soft cheeses with white mold - brie and camembert;
blue cheeses - gorgonzola, roquefort, danish blue.

What is the danger

Due to the high humidity and mold, such cheeses are an ideal environment for the development of all kinds of bacteria, including those dangerous to the fetus. The same listeria, once in the body of a future baby, can provoke severe developmental disorders, miscarriage or stillbirth.

What to do

The ideal option is to switch to hard cheese (cheddar, parmesan, stilton and others): it is safe. Soft cheeses can also be consumed, but only if they are made from pasteurized milk. These are mozzarella, feta, ricotta, cream cheeses, halloumi, processed cheeses.

6. Unpasteurized milk

As well as yogurt and ice cream prepared from it.

What is the danger

All in the same high risk of bacteria content. Unpasteurized milk is a product that has not undergone heat treatment. Therefore, the same listeria, which is deadly for the unborn child, can be found in it.

What to do

Try to drink only pasteurized milk. If for some reason only raw is available, be sure to boil it before drinking.

7. Caffeinated products

Not only coffee, but also green tea, chocolate, cola, energy drinks, and some cold and flu medications.

What is the danger

An excess of this substance can cause the baby to have a low birth weight - and this increases the risk of health problems in the future. Sometimes the abuse of caffeine products provokes a miscarriage.

What to do

You don't have to cut out caffeine completely, you just need to go no more than 200 mg per day. In order not to cross the line, be guided by approximate values:

1 cup of instant coffee - 100 mg of caffeine;
1 cup espresso - 140 mg;
1 cup tea - 75 mg;
1 can cola (330 ml) - 40 mg;
1 Energy Drink (250 ml) - 80 mg;
50 g dark chocolate - up to 25 mg;
50 g milk chocolate - up to 10 mg.

Once again we emphasize: these are approximate figures. But they can be used for calculation. For example, if you drank a cup of espresso in the morning and a can of cola in the middle of the day, you received almost 200 mg of caffeine.

8. Poorly washed vegetables and fruits

As well as berries that grow close to the soil - the same strawberries or currants on the lower branches of the bush. Freshly squeezed juices are also questionable if you do not know how thoroughly you washed the ingredients before cooking.

What is the danger

The bacteria that cause toxoplasmosis and botulism also live in the soil. There is a risk that an apple picked up from the ground or a poorly washed carrot carries them on itself.

What to do

Avoid vegetables and fruits during pregnancy as part of a healthy, balanced diet. But keeping them clean is a must. Not only the health of the mother herself depends on this, but, possibly, the life of the unborn baby.

Nutrition for a pregnant woman

So, your plans and decisions to have a baby have come true - you are pregnant! But this news causes you a double feeling: - on the one hand, a feeling of joy, and on the other hand, a feeling of certain fear and even fear of unknown trials for your life and the fate of the unborn baby. What will he be like? - healthy, beautiful, happy?...

And this largely depends on the woman herself, on what lifestyle she will lead during pregnancy and, most importantly, how she will eat.

Nutrition of a woman in different periods of pregnancy

The main thing in the menu of a future mother is variety. She should consume foods from all food groups: meat, fish, vegetables and fruits, dairy products, bread and cereals.

A woman's nutrition during pregnancy can be roughly divided into three periods (trimesters).

If before pregnancy a woman ate normally, felt comfortable, did not experience allergies to any products, then it is not worth changing her diet at an early stage of the first trimester of pregnancy.

During this period, all organs and systems in the child's body are formed, tissues are formed. The body needs complete proteins and vitamins: lean meat (rabbit, chicken, turkey), fish and seafood, dairy products. Be sure to eat rice, fresh or frozen vegetables, seasonal fruits. In the first trimester, many expectant mothers are still working. No matter how difficult it is to control your diet in the workplace, you need to do it - find time for a full breakfast and lunch.

In the first trimester of pregnancy, there is an active restructuring of the body and adaptation to a new state. During this period, it is recommended to switch to a low-calorie diet, which includes more fruits, juices, decoctions of dried fruits, including rose hips. At the very beginning of pregnancy, especially if toxicosis torments, more frequent, but less plentiful meals are recommended.

Always keep a hematogen, a bag of nuts or dried fruit in your pocket to have a snack on the street. If your condition does not allow you to eat regular food, you should pay attention to baby food. Baby products literally save expectant mothers suffering from severe toxicosis. These are boxed cereals, children's curds, cookies and fruit purees.

In the first trimester, special attention must be paid to the quality of products. Gradually abandon sauces, semi-finished products and canned food containing harmful chemical additives. Do not forget that the placenta freely accumulates and passes chemistry. The importance of products containing folic acid is great, without it intensive metabolism is impossible, its deficiency can cause developmental abnormalities. Folic acid is found in greens, nuts, white cabbage and broccoli, beets, legumes, and eggs.

According to nutritionists, the diet of pregnant women should be 300 kcal / day higher than that of non-pregnant women, but in the first trimester there is no need to increase the energy value of the diet at all; in the second trimester, an additional 340 kcal / day is required; in the third trimester - 452 kcal / day. Pregnant women generally get enough calories, and more than 80% of women achieve and even exceed the required weight gain. These extra calories benefit the fetus. An underweight woman should gain 16–20 kg during her entire pregnancy, an overweight woman about 7 kg, and a normal body weight of 11–12 kg.

In the second trimester there are active jumps in the height and weight of the baby and uterus, so the caloric content of the diet needs to be increased. It is desirable to eat more and better. At this time, the need for trace elements increases: iron, magnesium, zinc, selenium, calcium, potassium. The child creates his own "reserve" of trace elements using the mother's resource, which means that the mother should have enough of them for two.

Very often in pregnant women in the second trimester hemoglobin drops, this is a normal physiological phenomenon, if it is not threatening to health. You can increase hemoglobin by eating red meat, chicken, fish, dried fruits, pomegranates, green vegetables and fresh herbs, buckwheat, citrus fruits (oranges, grapefruits, pomelo, lemons), rosehip and berry infusions.

In the second trimester, a pregnant woman should limit the intake of smoked and fried foods, as well as salt in her diet. In no case should you limit the liquid. Pure water is the best drink for a pregnant woman, and water should be consumed up to 2-2.5 liters per day. Water is a natural drink for the body, it does not cause complications and has no contraindications. Edema is caused not by water, but by salt, which we not only add in its pure form, but also consume with canned food, mayonnaise, cheese, and sausage. The absence of salt is not harmful, it is naturally found in many products: vegetables, bread, so the diet will not remain completely without it. Excess salt disrupts metabolism.

During this period, you can increase the calorie content of food. Childbirth must be approached physically strong. It is better to eat meat and fish in the morning, for breakfast and lunch, and for dinner, prepare dairy and vegetable dishes: cheesecakes, stewed vegetables, cottage cheese and vegetable casseroles. It is necessary to minimize the intake of canned food, smoked meats, pickles and marinades, hot spices and fatty foods. Frequent walks in the air, physical activity are recommended.

In the third trimester, it is necessary to reduce the calorie content of foods at the expense of confectionery and flour products, eat less fatty meat, as well as cheese and sour cream.

By the end of this period, many experts advise pregnant women to give up meat altogether in order to increase tissue elasticity and prevent ruptures.

During the entire period of pregnancy, special attention should be paid to the combination of products. If you combine foods wisely, you can ensure more efficient absorption of food. If the food is digested poorly, then this can lead to rotting and fermentation of products and the formation of substances harmful to the body of the mother and child. In addition, the fermentation process is accompanied by gas formation, which can lead to flatulence (bloating) and discomfort. This is especially harmful in the last stages of pregnancy.

Try not to take the first, second and third course at the same time; this overflows the stomach and presses on the fetus, the food is poorly digested and poorly absorbed. Eat little and often. It is not recommended to eat immediately before starting work, a long walk, before charging and immediately after it; it is advisable to rest for 10 minutes before eating.

Eat only when you are hungry, try not to snack on the go. Follow the diet, eat at about the same time.

Proper preparation of food will help to maximize the useful substances contained in the products. Do not overcook food, try not to reheat the same dish several times, it is better to set aside only the portion that will be used. Cook in the most gentle way: baking, steaming, stewing. Avoid frying, boiling in large amounts of water, with this method of processing products, many useful substances are lost. If possible, do not cook for several days at once. Do not use aluminum cookware when cooking. Remember that for a pregnant woman, it is not calories that are important, but the quality of food, its naturalness, primarily a “living cell” (whole cereals, raw vegetables and fruits, fresh meat and dairy products).

What can harm the pregnant woman and the fetus

Smoking and alcohol – quit smoking from the first days of pregnancy, if you have smoked before, avoid "passive" smoking, and do not consume alcoholic beverages in any doses.

Lack of vitamins and microelements in the body - their absence or deficiency can lead to irreparable consequences. So, for example, iodine deficiency can lead to mental retardation of a child, folic acid deficiency - to severe fetal deformities, calcium deficiency - to a violation of the formation of the child's skeleton, iron deficiency - to anemia and a delay in the physical and neuropsychic development of the child. It is necessary to consult a doctor, perhaps he will recommend switching to iodized salt, as well as supplementing your diet with a vitamin-mineral complex and folic acid.

Excess weight is the risk of having a large child, which means the risk of complications during childbirth and the child's tendency to become obese at an older age.

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