Here are some list of foods that a pregnant woman must include or avoid in her diet during Pregnancy.
Foods To Include:
Protein-Rich Foods
- Lean meats (preferably grass-fed, organic)
- A small amount of dairy
- Get 1g of protein per lb of body weight during 2nd and 3rd trimester
- Supplement with natural, unsweetened protein powder if necessary
Omega-3 Rich Foods
- Flax
- Walnuts
- Chia
- Hemp
- Fish oil supplements (non-liver)
- Algae
- Seaweed
Vitamin D-Rich Foods
- 20-30 min sun exposure 2-3 days per week
- Vitamin D fortified foods
- Vitamin D supplements (1000 IU/day)
Zinc-Rich Foods
- Legumes
- Nuts
- Whole grains
- Animal foods
Folate-Rich Foods (Folic Acid)
- Dark, leafy veggies
- Legumes
- Folate-fortified foods
- Folic acid supplements (4 mg or 400ug /day)
Calcium-Rich Foods
- Dark green leafy veggies
- Bok choy
- Tofu
- Legumes
- Figs
- Nuts
- Seeds
- Fortified milks
- Fortified cereal grains
Vitamin B-12 Rich Foods
- Animal foods
- Vitamin B supplements (3 mcg/day)
Iron-Rich Foods
- Dark green leafy veggies
- Dried fruits
- Whole grains
- Nuts
- Seeds
- Animal foods
Foods To Avoid or Minimize
Avoid or Minimize
- Alcohol
- Tobacco
- >300mg caffeine per day
- Cured/deli meats
- Artificial sweeteners
- High sugar intake
- Using cravings to justify poor food choices
Completely Avoid
- Raw foods (eggs, seafood, meat, sushi)
- Shark (cooked or raw)
- Swordfish (cooked or raw)
- King Mackerel (cooked or raw)
- Tilefish (cooked or raw)
- Soft cheeses (mould-ripened, blue-veined, unpasteurized)
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