We have all heard it, don’t eat this and don’t eat that. But when you are pregnant it is a whole nother ballgame. When you are pregnant what you can and can’t eat becomes more important because it affects not only your health but the health of your baby. Things like Listeria and Toxiplasmosis become common words and things you fret about when earlier you didn’t even know what they meant. I know that the whole question of how to eat so that I had a healthy pregnancy, made me obsessed.
The first pregnancy was an eye-opener, at least for me. I had to learn to stay away from certain foods as they made my stomach upset or because they could hurt my baby. The one thing that I could eat was pasta bolognese. It was the only thing I could keep down with ease. And eating the same thing over and over again gets a bit boring after a while. So I looked at the recommendations, looked at what foods I liked and merged the two. There were still things I couldn’t keep down but what I did eat I knew was good for my baby.
So what do you eat for a healthy pregnancy?
Seafood
Fish is a good food group to incorporate into your diet. Because fish contains a lot of things that are good for you, like Omega3, iodine and vitamin D. It is recommended to eat both fat and lean fish a couple of times a week. This is of course as long as you can eat fish. Being vegetarian or having a food allergy makes it so you need to supplement with other sources.
Fish and shellfish can contain mercury and other harmful bacteria. So be careful that the seafood you do eat is prepared and cooked in a way to minimize these risks. Always heat the seafood thoroughly when using fresh or frozen fish. Do not eat refrigerated smoked seafood, like lox, nova style or similar, unless it is heat-treated in a dish like a casserole.
There are lists of what seafood is safe for you to eat on your local food and health department website or ask your doctor. In my case, I could eat Canned Tuna, Cod, Farmed Salmon and Shrimp. Which is good because my tuna casserole rocks. You’ll find the recipe here if you want to try it.
Sushi is a bit of a controversy. For my first pregnancy, the recommendations said not to eat sushi because the fish and shellfish could contain harmful bacteria. So I ordered the vegetarian variety because one of my favourite foods is sushi. There were still pieces with prawns, but that is for another discussion. Then my 2nd pregnancy comes along and now it is ok to eat sushi. I still ordered vegetarian just to be on the safe side.
It seems that sushi is so controversial because of the raw fish and how it can be contaminated with listeria or mercury. But I have found that if the sushi place follows the health and safety guidelines that govern the use of raw fish there shouldn’t be any issues. Here in Sweden where I live, the guideline states among other things that the fish must have been frozen for at least 3 days in temperatures under -18°C(0°F) before it can be processed and sold as sushi.
Vegetables
Vegetables are a good source of fibres, vitamins and minerals. I got the recommendation to eat at least 500g per day of vegetables and fruit when I was pregnant. But I was also told that any fruit and veg was better than none.
Always remember to wash your fruit and veg before eating. Some you can even blanch, ie toss in boiling water for a couple of seconds and then into an ice bath to stop the cooking, before eating. Blanching is good for carrots, broccoli, peas, cauliflower, and other starch vegetables where you want them cooked but still crunchy.
Leafy greens are a good source of Folic Acid that helps protect the baby’s spine during foetal development.
Meat
Meat is a good source of protein as well as a good mix of vitamins and minerals only found in meat. Among others, Iron. If you are a vegetarian or vegan you need to find these in supplements.
But meat from lamb, pork or beef can contain the toxoplasmosis parasite. So be super careful when preparing and cooking meat. The parasite dies if its host is heated to at least 60-65°C(140-150°F) and/or frozen at -18°C(0°F). So if the meat isn’t heat-treated, like sandwich meats, smoked or airdried meat, chuck it in the freezer for 3 days before eating.
Chicken should always be well done to stop both salmonella and listeria from making you sick.
Dairy
Dairy is a good source of Calcium, Vitamin B12 and Vitamin D. And you only need to eat about 3-5dl per day. That is 2-3 glasses of milk, a bowl of yoghurt and/or a piece of cheese.
When it comes to dairy, anything unpasteurized is a big nono. And soft cheeses, especially the mouldy kind, stay away from those as well. So no brie, feta or gorgonzola. Hard cheeses and cheeses made with pasteurized milk are allowed.
So when eating for your healthy pregnancy…
Try to eat a varied diet during pregnancy, with whole grain, vegetables, fish, and meat. It will help both you and your baby both during and after pregnancy. Cutting back on sugar during your pregnancy is a good thing. Sugary drinks and snacks are high in calories but low in nutrients, causing you to gain more weight than you should. The old saying “you are eating for 2 now” is so wrong because all you should add is about 400 calories a day when you are pregnant, not double the amount you need.
I know it is a hard recommendation to follow because I didn’t do it myself and I am still struggling to lose all that pregnancy weight. And I regret it now in hindsight.
For more info on this topic, feel free to check out the FDA website if you are an American or the NHS site if you are British. Otherwise, just check out the food and safety department in your country.
Also I’d love to hear from you, so drop a comment.