Introduction
Eating well during pregnancy is one of the best things you can do for your baby! Your diet affects your baby’s growth and development, so it’s important to know what’s safe and what to avoid. This guide, inspired by What to Expect When You’re Expecting, will help you make the best food choices.
Essential Nutrients for Pregnancy
🔹 Folic Acid: Prevents neural tube defects (found in leafy greens, beans, oranges).
🔹 Iron: Supports increased blood volume (found in red meat, spinach, fortified cereals).
🔹 Calcium: Helps baby’s bones and teeth develop (found in dairy, almonds, broccoli).
🔹 DHA (Omega-3s): Supports brain development (found in salmon, walnuts, flaxseeds).
Safe & Unsafe Foods in Pregnancy
✅ Safe Foods:
- Whole grains, lean proteins, fruits, vegetables, dairy, nuts, and eggs.
- Well-cooked meats (to avoid bacteria).
- Pasteurized dairy (avoid unpasteurized cheeses).
🚫 Foods to Avoid:
- Raw seafood & undercooked meat (risk of listeria & salmonella).
- High-mercury fish (swordfish, shark, king mackerel).
- Unwashed fruits & vegetables (toxoplasmosis risk).
- Caffeine over 200mg/day (limit coffee & soda).
Final Thoughts
Eating a balanced diet is key to a healthy pregnancy. Stick to nutrient-rich foods and avoid harmful ones to give your baby the best start in life!
