Pregnancy Nutrition and Diet

A baby’s health begins in the mother’s womb. The umbilical cord is like a direct feeding tube from mother to baby. This also means that the unborn baby is exposed to everything the mother eats and drinks.

• Diets with lots of fresh fruits, vegetables, beans, lean meats, nuts, seeds and water are best for you and your baby.

• When choosing to eat rice products, noodles and breads, try to choose whole grains. Try to eat only a little amount of sugary, greasy or very salty snacks.

• Avoid caffeine in tea, coffee and soft drinks or drink in very small amount.s

• Eat foods high in iron. Iron helps build healthy blood cells for you and your baby.

• Iron also helps to carry oxygen to your developing baby, and helps to build a healthy immune system to protect against infections.

• Ask your doctor before taking any herbs or over-the-counter medicines, even aspirin.

• Every pregnant woman needs additional calcium for the baby. Foods high in calcium include milk and milk products, cheese, calcium fortified juices, broccoli and spinach.

• Protein is also important. Meat and fish are great sources of protein.

• Good vegetable protein foods include beans, peas, peanut butter and tofu.

• Low income pregnant women can get help to buy healthy foods. Ask your doctor or clinic about the Women, Infants and Children (WIC) nutrition program.

• Fish is generally a good protein food. However, some fish has mercury in it. Eat only a maximum of one-two servings per week of fish that has lower levels of mercury. Don’t eat any shark, swordfish, king mackerel, or tile fish, which are high in mercury.

• Avoid uncooked foods that can cause food poisoning, including raw eggs, meat, shellfish, or fish; and dishes with any of these foods, such as sashimi or sushi.

—- from First5 Advice for New Parents