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10 Do’s and Don’ts – Nutrition during Pregnancy


10 Do’s and Don’ts – Nutrition during Pregnancy

When you find out you are pregnant, communicate to your consultant about your dietary necessities. New guidance is being suggested all the time surrounding the best foods to eat to provide the best start for your baby.


Eating right during pregnancy can be confusing. In the next nine months, whatever you eat, what you drink, how physically energetic you are and what you weigh, all have the potential to affect your child’s existing and forthcoming growth. There are two constituents to “eating precise” when you’re pregnant. One is the kind of food you’re eating, and the other is how much weight you put-on. What to eat to make sure your pregnant body is in tip-top form, is something all Moms-to-be think. Making sure you eat a healthy, nutritious diet is essential at any stage of your life, but during pregnancy, it’s even more vital. A diverse diet, collectively with an active lifestyle, will ensure your body is in top condition for giving delivery.

For a lot of women, pregnancy is the first time in their lives when gaining weight is a good thing—but don’t go overboard. You do not need to eat any more calories than your normal daily intake during your first trimester. After the first 12 weeks, you may eat up to 300 additional calories per day. The message we want to give you with this is? Eat right today and prevent future health problems for your child. If you are overweight, try to lose some weight before you become pregnant. Females who are overweight have a higher risk of emergency cesarean, gestational diabetes, high blood pressure and miscarriage. There also is a greater risk of delivery complications. Now, we have decided to outline the essential food you need to intake while you are in pregnancy and also what to avoid.

The 10 Do’s:

  1. First, make your diet rich in whole grains, fruits, vegetables and lean protein. Go light on the saturated fat.Totally avoid red meat and whole-milk dairy and likely aim for as few processed foods. You have to keep this eating routine throughout your pregnancy.
  1. Eat 8 to 12 ounces of seafood per week, choosing from a variety of fish and other seafood. Eating at least 8 ounces of seafood per week may help with your child’s visual and intellectual development.
  1. Take your prenatal vitamin daily for the extra iron and folic acid to be on the safeguard.
  1. Skip the alcohol. Any alcohol. Avoid drugs.
  1. Limit caffeine.
  1. Natural nutritional supplements are just an extension of the high nutrition foods you should be eating during pregnancy. There are certain nutrients higher in demand by your body when you are placing physical and emotional energy into developing a healthy, happy baby and so, we recommend taking these superfluous supplements; not only to upkeep your baby’s development but to support your body as well.
  1. Folate or B9 is vital for the development of baby’s nervous system and for your own energy production.
  2. Vitamin C is a natural antioxidant that helps to support the immune and nervous systems. Taking a vitamin C supplement throughout pregnancy will help you stay healthy, especially if carrying throughout the winter months of cold and flu!
  1. Take Vitamin D, Omega-3 as they play an important role in different functions of the body. For a developing baby it is extremely important for the brain and IQ growth. Omega-3 is an essential fatty acid that has to be consumed within the diet because we cannot make it in the body. It is one of the nutrients that is missing from many western and eastern diets for various reasons. Don’t eat raw or undercooked seafood or meats.
  1. Reduce your risk for listeriosis, make sure your milk is pasteurized and stick with hard cheeses like cheddar and parmesan.


    The 10 Don’ts

    Biomedical illustration of week 10 in fetal development. Series.
    Biomedical illustration of week 10 in fetal development. Series.


  1. Raw Or Undercooked Eggs to be avoided at all costs, homemade dessert course and sauces such as chocolate mousse, cakes, mayonnaise, etc., containing raw eggs need to be avoided as they may be tainted with salmonella bacteria triggering nausea and diarrhea.
  2. Don’t eat raw Vegetable Sprouts as they can port dangerous bacteria and viruses which can be a cause of a bad food poisoning
  3. Don’t take Restaurant-Made Salads as the fruits, vegetables, meat or eggs might not be of high quality or properly washed. These may contain Listeria bacteria which can cause fetal problems in the course of pregnancy.
  4. Avoid all Unpasteurized Juices as fresh juice puts you at peril of contracting the very harmful E.coli and salmonella bacteria. It is said that both the fresh fruits as well as vegetables can get polluted with this strain of bacteria and can cause disorder on you and your fetus health.
  5. Canned foods: These are packed and kept for lengthier period of time; these are absolutely not recommended all through pregnancy.
  6. Chemical-contain foods weaken our health easily. Bacon, sausages, diet-sodas, artificial sweetener, saccharin etc., are some of the known nitrate-rich food. Generally these are not unsafe, but the low nutritional significance of these nitrate-rich foods brands them extremely unhealthy during pregnancy. Eating in high quantity can lead to fetal abnormalities and deprived development.
  7. You should check on your Ice creams and chocolate consumption. As midnight snacks these may sound tempting, but in reality they will only increase the sugar content in you.
  8. Avoid all street food during pregnancy as it may give you an upset stomach, food poisoning and other problems. Besides, it is unhygienic.
  9. Herbal supplements are a NO NO, because their safety during pregnancy is not known, it’s best to avoid herbal supplements during pregnancy. Always talk to a healthcare provider before continuing herbal supplements during pregnancy.
  10. Avoid unwashed fruits and vegetables to eliminate any harmful bacteria, thoroughly wash all raw fruits and vegetables. Avoid raw sprouts of any kind — including alfalfa, clover, radish and mung bean — these also might contain disease-causing bacteria. Be sure to cook sprouts thoroughly.