Nutrition in Pregnancy: What should a pregnant woman eat?

“Can pregnant women eat shrimp?” “Are mushrooms safe to eat in pregnancy?” “Is fish bad to eat when pregnant?” These are just some of the questions new mothers have when trying to maintain their health while pregnant. Yes, pregnant women can eat shrimp! Yes, mushrooms are safe for pregnant women! Yes, fish is a great source of omega-3s for pregnant women! PSC can address some common questions and provide resources for pregnant women trying to eat healthy, delicious, and safe foods. It’s advisable that pregnant women eat a variety of different and satisfying meals. Pregnancy can lower your immune system’s ability to fight germs and infection, so it is important to always wash your hands and prepare food carefully before eating. If you have questions about your health during pregnancy, contact us and we can help connect you to the resources you need!

Fish

Fish and shellfish are lean, healthy proteins that are a great addition to any pregnant woman's diet. They contain important omega 3s, iron, and zinc. However, for pregnant women, it is important to make sure that fish is fully cooked so that no germs remain. Further, some fish is high in mercury, which can be unhealthy if consumed in large amounts. Even low mercury fish should not be eaten every day if you are trying to reduce mercury exposure. Some fish that are good choices for pregnant women seeking to avoid high levels of mercury are:

• Salmon

• Herring

• Sardines

• Trout

• Pacific Mackerel

• Shrimp

• Pollock

• Tilapia

• Cod

• Catfish

• Skipjack/ “Chunk Light” Canned Tuna

It’s not advisable that pregnant women eat large amounts of fish that is high in mercury. Often, it is the large, predatory fish with the highest levels of heavy metal. Having a serving once a week is not dangerous, but daily consumption of these fish should be avoided:

• Shark

• Swordfish

• Bigeye Tuna

• Tilefish

Pregnant women should also be careful about the consumption of raw fish and sushi.  Low quality sushi that has been sitting out in deli cases can breed bacteria that cause illness. Further, many sushi rolls are made with high-mercury fish such as tuna. Fresh, professionally prepared sushi is the safest choice, though many women avoid raw fish entirely while pregnant. Fortunately, many restaurants offer sushi rolls with varieties of cooked fish and eel, so you can enjoy a sushi dinner with your friends without worry!

Meat

Pregnant women need protein and iron to stay healthy while pregnant, and meat is a great source for both of those nutrients. However, sliced deli meats and cured, uncooked meats can carry listeria germs which are dangerous for pregnant women. If consuming pre-sliced deli meat, the CDC recommends heating the meat to an internal temperature of 165 degrees F to kill any germs. Other types of meats are safe for pregnant women if correctly prepared. Beef, pork, and poultry all provide protein, iron, and important amino acids for pregnant women. Beef and beef liver especially is an excellent source of iron for women who have low iron or anemia in pregnancy. Cooking temperatures for each meat can be found here.

Vegetables and Fruit

Produce provides healthy and important vitamins and minerals, as well as fiber to aid digestion and help control blood sugar. However, raw fruits and vegetables can have germs from the dirt or from shipping conditions. It is important to always wash raw fruits and vegetables thoroughly before consuming, especially foods with a lot of nooks and crannies, like lettuce. Some foods, especially salads, are sold as “pre washed” but even this food should be washed at home to avoid accidental contamination from the processing facility. Precut produce should be similarly washed or avoided when possible. Fresh, frozen, and canned produce all provide fiber and important vitamins.

Carbohydrates

Carbohydrates form a large part of many people’s diets. Grains such as wheat and rice are common carbohydrates. Glucose from carbohydrates forms an important part of the developing placenta and nervous system. Most women do not have difficulty reaching the recommended amounts of carbohydrates in pregnancy. Some women try to increase whole grain consumption for the added micronutrients and fiber that whole grain breads and crackers can provide. 

What Can Pregnant Women Eat with Morning Sickness?

Many women experience nausea and even vomiting in the first trimester of pregnancy as their hormones shift and impact their bodies. Many women find relief in gentle remedies such as mint or ginger teas. It is important to stay hydrated in pregnancy, even when you feel sick. If plain water is difficult to drink, a squeeze of lemon or lime juice can make it more palatable. Some women find that eating small, frequent snacks is easier than 3 larger meals a day during the first trimester. Many pregnant women eat toast or crackers to settle their stomach between meals and first thing in the morning. If you are too sick to eat or drink, you can always call your doctor to ask about medications to manage nausea and vomiting to make sure that you and your baby have the nutrition you need. If you are or think you might be pregnant and have severe nausea, don’t hesitate to schedule an appointment with us so we can help you find the care you need. 

Special Diets in Pregnancy

Some women need special diets in pregnancy. If a woman develops gestational diabetes or other conditions during pregnancy, she may have to alter her normal diet to stay healthy. Always ask your doctor before making big changes to your diet to make sure that you and your baby are getting the nutrition you need. PSC is here to help, call or text today!