The dietary restriction that surprised me the most about pregnancy was the deli meat one... pregnant women aren't supposed to eat deli meat unless it's heated in the microwave first. The bacteria can harm an unborn babe. I never knew ham and cheese was so dangerous.
Brittany Johnson from Jamestown Hospital writes about other foods to try and avoid whilst preggers:
Having a healthy diet is essential to having a healthy pregnancy. Good nutrition is critical to ensuring that a mother’s body can give the unborn baby the nourishment she or he requires to develop and grow.
Calorie requirements among individuals will vary. Sadly, pregnancy is not the ice-cream-free-for-all as we would like it to be. A gradual increase of calories as the baby grows is the best bet. Many women start off pregnancy overweight or obese and many gain more weight than is healthy for them during pregnancy. Recent studies have show that when weight gain is kept within a healthy range, the risk of problems during pregnancy and delivery is lowest. Obesity during pregnancy is risky for both the unborn child and mother. Some of these risks include gestational diabetes, Cesarean delivery, gestational hypertension (high blood pressure), birth defects and possibly fetal death. If a woman is obese during pregnancy, it also increases the chance that her child will be obese later in life.
An overview of how calorie needs change during each trimester:
1st Trimester: Does not require any extra calories
2nd Trimester: Requires approximately 345 additional calories a day
3rd Trimester: Requires approximately 450 calories more a day
Avoid extra calories by reducing sugary and fatty goods while choosing healthy options such as low-fat milk, whole fruits, lean protein, vegetables and whole grains.
Pregnant women need a healthy and well-balanced diet that includes:
Whole grains: Breads, pastas, cereals and brown rice
Whole fruits: Apples, pears, melon, peaches, and nectarines
Vegetables: Leafy greens, bell peppers, winter squash, mushrooms and eggplant
Lean protein: Chicken, turkey, fish, pork, tofu, nuts, beans, seeds and lentils
Low-fat dairy: Milk, cheese and yogurt
Healthy fats: Olive oil, walnuts, almonds and avocados
Folate
Folic acid, or folate, is needed to support the increasing maternal blood volume and to decrease the risk of baby Neural Tube Defects. Pregnant women need 600 micrograms of folic acid a day. All women of childbearing age should consume at least 400 micrograms of folic acid every day. Since diet alone typically does not provide the recommended amount, a folate supplement is encouraged before conceiving and during pregnancy.
The best food sources of folate include: leafy green vegetables, citrus fruits and 100% fruit juices, dried beans and peas, poultry and enriched grain products.
Iron
Iron is essential to maintain sufficient levels of blood supply to the growing baby and placenta. Many women’s iron stores are not enough for meeting the increased requirements during pregnancy. A daily low dose iron supplement of 30 mg is often recommended during the first and third trimester to ensure that
adequate iron is available. Eating more iron-rich foods may help prevent iron deficiency anemia during pregnancy. Vitamin C increases iron absorption so including a good food source of this vitamin is beneficial.
Iron Rich Foods: spinach, kale enriched breakfast cereals, beef, shrimp, canned beans, baked potato with skin, enriched pasta and turkey.
Calcium
Unborn babies get the calcium necessary for healthy development of bones, teeth, heart, nerves and muscles from the mother’s supply. Depending on the mother’s age, it is recommended to include 1,000 mg - 1,300 mg of calcium in the diet. This means having 4-6 servings of dairy products or calcium-fortified foods a day. Calcium supplements may be needed if intake is insufficient during pregnancy.
Dietary Cautions:
Caffeine: Some authorities recommend limiting coffee or other caffeinated beverages to 3-4 small cups a day; however the US Department of Health suggests avoiding caffeine all together. If women choose to have caffeine it should be consumed in moderation.
Artificial Sweeteners: Use in moderation since not all artificial sweeteners have been proven safe. The intake of a large amount of some artificial sweeteners is associated with side effects that include: headaches, bloating, gas, nausea or diarrhea in large quantity and headaches.
Foods to avoid while pregnant:
* Raw Meats and Seafood: All uncooked and rare meats and seafood should be avoided due to high risk of listeria and salmonella poisoning. This includes sushi!
* Deli Meats: It’s possible that they may be contaminated with listeria bacteria which can lead to major pregnancy complications.
* Raw Eggs: Salmonella may be present in raw eggs. If someone is ever in doubt about a product which might contain raw eggs, it is best to avoid it. Some Caesar salad dressings, Hollandaise sauces and mayonnaise may be made with raw eggs so checking with the server prior to ordering meals with these items is a good idea. Unpasteurized eggnog should be avoided as well.
* Fish high in mercury: Fish and shellfish that contain higher levels of mercury may harm an unborn baby or a young child’s developing nervous system. Avoid Shark, Swordfish, King Mackerel or Tilefish.
* Liver: While liver is a rich source of iron, it also contains a high level of Vitamin A. Large amounts of this vitamin can be harmful to the baby.
* Unpasteurized milk and juices
* Alcohol: There have been many documented birth defects and fetal abnormalities connected with alcohol consumption during pregnancy
References:
www.eatright.org
www.nutritioncaremanuel.com
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