Pregnancy Safe Foods | Fit Pregnancy

Pregnancy Safe Foods

Tea For Two

In "Tea Time", we gave you the scoop on the pros and cons of drinking tea during pregnancy. Although many herbal teas are considered safe, some are not. Here's what you need to know.

Comfort Zone

Let’s get real: When you’re pregnant in the dead of winter, controlling your weight is no piece of cake, although you’d probably like to eat one—and then another. We share our favorite recipes for comfort foods with a lighter twist to give you more energy and protect your and your developing baby’s health.

Hide The Cheese

Hide-the-cheese

As long as your feta is made from pasteurized milk, feel free to eat as many Greek salads as you like. The concern is a condition called listeriosis, a bacterial infection that’s typically contracted through eating certain foods, including unpasteurized milk and cheeses, says Kelly Jackson, M.P.H., an epidemiologist with the U.S. Centers for Disease Control and Prevention.

Amazing Grains

Whole grains may just be the holy grail of pregnancy foods.“The many varieties of whole grains are supercharged with vitamins, minerals, fiber and antioxidants that offer benefits for both mom and baby,” says San Diego-based dietitian Wendy Bazilian, Dr.PH., R.D., author of The SuperFoodsRx Diet (Rodale). Plus, their complex carbohydrates help keep energy levels up throughout the day, she adds.

Unearthed

Baby, It's cold outside. While winter may not be the season you associate with fresh produce, a bounty of unsung winter vegetables is increasingly available. “It’s important for a healthy pregnancy that you get all the vital nutrients found in vegetables year-round,” says Tara Gidus, M.S., R.D., an Orlando, Fla.-based dietitian and mother of two.

Get Your Snack On

As if being pregnant isn’t enough of a reason to celebrate, here’s another: You’re expected—and encouraged—to eat! Experts agree you need more calories, more often, as a mom-to-be. While it’s recommended that the average woman take in 2,000 calories each day, according to the Institute of Medicine (IOM), expectant moms need roughly 340 extra calories a day in the second trimester and 450 extra calories in the third trimester.

Something Fishy?

Omega-3 fish oils, particularly DHA, are touted as an important nutrient for pregnant women because of their role in fetal brain and eye development and in helping to prevent postpartum depression (PPD) in new mothers. Yet a recent randomized controlled trial—considered the “gold standard” of medical research—found that the children of women who took fish oil supplements during pregnancy had no better cognitive or language skills at 18 months than the children of women who took a vegetable oil placebo.

Food Fixes

You may be hungrier than ever, but nausea, indigestion and the need to control your calorie intake can make it tough to get the nutrition you and your baby need. Our expert advice and satisfying recipes will help you overcome the challenges each trimester poses.
 

First Trimester

Nine Meatless Months

Rest easy, all you pregnant vegans and vegetarians out there: Medical experts, including the American College of Obstetricians and Gynecologists and the American Dietetic Association (ADA), have given you the green light to continue your current way of eating— as long as it’s well-planned. “You can have a healthy pregnancy on such a diet,” says Dawn Jackson Blatner, R.D., an ADA spokeswoman who sees pregnant vegetarians in her private practice.

“You just have to do it right.” 

10 (Surprising!) Prenatal Power Foods

As you know, folate, fiber and iron are essential nutrients for you and your growing baby. What you may not know is that you can get all three by eating chives. Or, how about adding figs to your diet to boost your calcium intake?

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