Eating during pregnancy - healthy foods and diet advice

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The best possible pregnancy diet is one that includes a good balance of different food groups and sufficient nutrients. Fresh, rather than packaged or take-out food, is the most nutritious option and it's worth making an extra effort to eat well during pregnancy in order to give your baby the best start in life.

Don't be surprised by suddenly hating foods you've always loved or developing cravings for foods you've never liked. Changes to your hormone levels are thought to be responsible for this and it's perfectly normal. Just make sure you eat a balanced diet and enough calories to sustain you and the baby, particularly in the third trimester when the baby is growing steadily.

Good pregnancy nutrition includes eating from the five major food groups. Complex carbohydrates (breads, cereals, pasta, rice and potatoes), and fruit and vegetables should make up the bulk of your diet. Add in smaller amounts of dairy and protein (meat, fish, eggs, cheese) and moderate amounts of oils, fats and sugars which don't contain the same level of nutrients. If you are a vegetarian your pregnancy diet should ensure you have sufficient levels of protein, iron, calcium and vitamins D and B12.

Make sure all foods you eat as part of your pregnancy diet are within their best before dates and put any refrigerated products in your trolley last to reduce the time that they are out of cold storage. Choose organic foods when you can. Make sure all vegetables are thoroughly washed, and meat fully cooked to avoid the chance of contracting a dangerous parasite that can cause toxoplasmosis, an infection which could harm your baby.

There are also some foods that you should avoid completely during pregnancy because they may carry bacteria that cause listeriosis, an infection that can, in rare cases, result in miscarriage or premature birth. Unpasteurized cheeses (including feta), mould ripened cheeses (such as Brie), blue cheeses, pre-made coleslaw, raw fish, uncooked shellfish, hot dogs, or cooked foods chilled for reheating should not be part of your pregnancy diet. Any eggs and poultry you do eat should be thoroughly cooked to avoid the possibility of contracting salmonella. This means avoiding anything that may contain raw eggs such as chocolate mousse, homemade ice cream and mayonnaise.

Alcohol should be avoided except in moderation. Daily or binge drinking has been associated with miscarriage and complications during labor, while heavy drinking puts the baby at risk from fetal alcohol syndrome (FAS) which can cause birth defects and serious learning difficulties in children. Large amounts of caffeine - over 300mg a day -can increase the risk of low birth weight or miscarriage. One to two average cups a day should be fine in pregnancy.

Pregnancy nutrition is particularly important for both your health and that of your baby. A well-balanced pregnancy diet is fairly straightforward however, and with a little thought and effort you can ensure both you and your child are in optimum health throughout your pregnancy.

© The Pink Fridge Online Magazine 2008 - Pregnancy Diet