Safe Pregnancy Diet5 min readReading Time: 4 minutes
Low mercury fish
Fish contains many benefits such as iodine, selenium, vitamin D and omega-3 fats, which are extra important to include in your pregnancy diet. Choose lower-mercury fish and seafood, such as salmon, shrimp, cod, and sardines. Avoid higher-mercury fish, such as tilefish from the Gulf of Mexico, shark, swordfish, and king mackerel to get a safe pregnancy diet. When choosing fresh fish, look out for fish advisories for those particular streams or lakes. Eat varied, both fish and seafood, 2-3 times a week.
If you do not eat fish or seafood, and do not think that you get enough of omega 3 fat, talk to his midwife about how you should do.
Avoid raw meat, unpasteurized milk and some fish to eat a safe pregnancy diet
When you are pregnant, it’s important that you aim to avoid foods that may contain parasites and bacteria. This is especially true of the listeria bacterium and the toxoplasmic parasite, both of which can be very harmful to the growing fetus.
You should refrain from this when you are pregnant:
- Raw meat
- Raw minced meat
- Unpasteurized milk
- Cheese made from unpasteurized milk
- Smoked and dug fish in vacuum packaging
- Sliced sandwich spreads, such as ham and sausage, which are not freshly packaged
- Cold ready-made foods such as pies, salads and pipes that are approaching the expiration date
- Grilled, dried or cold smoked meat, such as parma ham and salami.
- Ordinary hard cheeses and soft cheese in a tube or plastic box are good to eat.
- Be careful with best pre-dates on food packaging
- Try to be careful with the best pre-date when you are pregnant, and always choose freshly packaged sandwich spreads.
- Newly smoked, freshly dug and home-digested fish are safer to eat than packaged. Sushi is also good if it is freshly made with fresh ingredients.
Bacteria die when food is cooked above 70 degrees
If you want to eat minced, dried or cold smoked meat that might contain toxoplasma parasites you can freeze it for three days, at least minus 18 degrees, or heat the food to over 70 degrees.
Choose freshly packaged food to eat a safe pregnancy diet
The listeria bacteria also die at cooking temperatures above 70 degrees. But the bacteria can grow at refrigerator temperature and it survives freezing. If the bacterium is allowed to multiply in a vacuum package with several weeks of durability, the amount of bacteria can be large. This includes sliced sandwich spreads, cold ready-made foods and smoked or grilled fish. Therefore, choose freshly packaged food.
Abstain from alcohol and pull down on caffeine
If you drink alcohol when you are pregnant, the alcohol goes to the fetus. No one can answer how much alcohol a fetus can handle without sustaining injuries. Therefore, all pregnant women are advised to completely abstain from alcohol.
Up to three cups of coffee a day
You should not consume more than 300 mg of caffeine per day when you are pregnant as high doses of caffeine can affect the fetus. It equals three small cups of coffee, about 5 deciliters, or six cups of tea, about 12 deciliters, per day.
Caffeine is also found in cola and energy drinks. Therefore, you should not drink too much of it during pregnancy. Energy drinks may also contain other substances that do not fit in your safe pregnancy diet.
Water is the best thirst quencher
Water is a good drink for meals and as a thirst quencher during pregnancy and during breastfeeding. You can add flavour to the water with fruits and berries or add bubbles in a carbon dioxide device.
You can also drink milk and vitamin-enriched oat or soy drinks for food. Choose a low-fat milk variety because it contains more vitamin D than fatty milk.
Milk, yogurt and vitamin-enriched oat or soy drinks are also a good fit for strengthening snacks.
Soft drinks and sweets – a safe pregnancy diet but no nutrion
Soft drinks contain only energy and no nutrients and therefore you should not drink any larger quantities.
Light drinks are sweetened with sweeteners, the most common being aspartame or sucralose. They give sweet taste without adding calories and are considered safe even when pregnant. The sweetener steviol glycoside, which is used as an additive in some foods, is also considered safe during pregnancy.
Candy often contains a lot of energy but rarely any nutrition. If you eat sweetened foods, it may be more difficult to meet your body’s need for nutrition. Therefore eat candy in moderation.
Eat a maximum of 50 grams of licorice a day for a safe pregnancy diet
As a pregnant woman, you may need to think about how much licorice you eat. According to the National Food Agency’s recommendations, you should not eat more than 50 grams of licorice a day when you are pregnant. It is also good to be careful with licorice tea.
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