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Foods to Avoid or Approach with Caution
Meat (cold cuts, hot dogs, burgers and more)
Eating meat during pregnancy is safe, as long as it is fully cooked to a safe temperature. It’s best to avoid rare burgers and steaks during your pregnancy—if those are typically your thing. Eating raw or undercooked meat can expose you to two dangerous bacteria,ListeriaandToxoplasma. Listeriosis can cross the placenta and increase the risk of miscarriage, preterm labor or stillbirth.
Unpasteurized Soft Cheeses
Eggs
Fish
Sushi
Coffee
It’s recommended that during pregnancy you limit your caffeine intake to 200 mg daily (about 1.5 cups of coffee). The research on caffeine consumption during pregnancy is conflicting. Studies have raised concerns about too much caffeine and miscarriages, preterm birth and low birth weight. While some studies show no relationship between caffeine intake and miscarriages, one study found that when pregnant folks had higher amounts of caffeine (> 200 mg per day), they had an increased risk of miscarriage. More studies are needed in this area. There is also not enough evidence to confirm that caffeine causes growth restrictions. For now, you can enjoy a cup (or two) of java every day, which keeps you in the recommended range of less than 200 mg of caffeine. One 8-ounce cup of coffee has about100 mg caffeine.
Alcohol
To have the safest pregnancy, avoid alcohol altogether. And if you’re considering a glass of wine here and there, you should speak with your doctor about the risks.
Key Nutrients to Include
7-Day Prenatal Meal Plan
Folic Acid
Folic acidis important for reducing neural tube defects, which could lead to spina bifida and spinal cord disorders. While it’s important to eat foods high in folic acid throughout pregnancy, you may ultimately need to take a prenatal vitamin to get the recommended amount: 400-800 mcg per day. The Centers for Disease Control recommend that women take a prenatal vitamin with folic acid for at least one month before getting pregnant since spinal defects occur 3 to 4 weeks after conception. Dark leafy greens, fortified breakfast cereals, cantelope, honeydew, orange juice and beans are good food sources of folic acid.
Iron
Omega-3s
Bottom Line
Up next:21 Quick & Easy Dinners For a Healthy Pregnancy
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