When you’re pregnant, it’s important to make sure you’re getting the right nutrients to support a healthy pregnancy. Eating the right foods can help you feel better, have more energy, and even reduce your risk of complications during pregnancy. But with so much conflicting information out there, it can be hard to know what you should and shouldn’t be eating. Here are some dos and don’ts to help you maintain a healthy pregnancy diet.

Do: Eat a variety of nutrient-rich foods

During pregnancy, it’s important to eat a well-balanced diet that includes a variety of nutrient-rich foods. This means eating plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins and minerals that are crucial for your baby’s growth and development.

Don’t: Skip meals or restrict calories

Pregnancy is not the time to go on a diet or restrict your calorie intake. Skipping meals or restricting calories can deprive your baby of essential nutrients and can even lead to complications during pregnancy. It’s important to eat regular meals and snacks throughout the day to ensure you’re getting enough calories and nutrients to support a healthy pregnancy.

Do: Stay hydrated

Staying hydrated is important during pregnancy, as dehydration can lead to complications such as preterm labor and low amniotic fluid levels. Aim to drink at least 8-10 cups of water each day, and avoid sugary drinks and caffeine, which can dehydrate you.

Don’t: Eat raw or undercooked foods

During pregnancy, it’s important to avoid eating raw or undercooked foods, as they can increase your risk of foodborne illnesses such as listeria, salmonella, and toxoplasmosis. To reduce your risk, make sure to cook meat, poultry, and seafood thoroughly, and avoid eating raw eggs, unpasteurized dairy products, and deli meats.

Do: Take prenatal vitamins

Prenatal vitamins are an important part of a healthy pregnancy diet, as they provide essential nutrients such as folic acid, iron, and calcium that are crucial for your baby’s development. It’s important to take prenatal vitamins as directed by your healthcare provider to ensure you’re getting the right nutrients during pregnancy.

Don’t: Eat high-mercury fish

Certain types of fish, such as shark, swordfish, king mackerel, and tilefish, are high in mercury and should be avoided during pregnancy. Mercury can be harmful to your baby’s developing nervous system, so it’s important to choose low-mercury fish such as salmon, shrimp, and catfish instead.

Do: Limit caffeine

While some caffeine is safe during pregnancy, it’s important to limit your intake to no more than 200 milligrams per day. Too much caffeine can increase your risk of miscarriage and low birth weight, so it’s important to choose decaffeinated beverages and limit your consumption of coffee, tea, and soda.

Don’t: Drink alcohol

Alcohol is a major no-no during pregnancy, as it can cause a range of developmental issues in your baby, including fetal alcohol syndrome. It’s important to avoid alcoholic beverages completely during pregnancy to protect your baby’s health.

Do: Listen to your body

During pregnancy, your body will go through a lot of changes, so it’s important to listen to your body and eat when you’re hungry. Pay attention to your hunger cues and cravings, and make sure to eat a well-balanced diet that includes a variety of nutrient-rich foods.

Don’t: Give in to unhealthy cravings

While it’s okay to indulge in the occasional treat during pregnancy, it’s important to avoid giving in to unhealthy cravings on a regular basis. Eating too much junk food can lead to excess weight gain and gestational diabetes, so it’s important to choose nutrient-rich foods most of the time.

Do: Stay active

Staying active during pregnancy is important for your overall health and can even help reduce your risk of complications such as gestational diabetes and preeclampsia. Aim to engage in regular physical activity that is safe for pregnancy, such as walking, swimming, or prenatal yoga.

Don’t: Overdo it

While staying active is important, it’s also important to listen to your body and avoid overdoing it. Pregnancy is not the time to push yourself to the limits, so make sure to take breaks when needed and avoid exercises that are too strenuous or high-impact.

Do: Consult your healthcare provider

If you have any questions or concerns about your pregnancy diet, it’s important to consult your healthcare provider for advice. Your provider can help you create a customized meal plan that meets your specific nutritional needs and can provide guidance on which foods to eat and which ones to avoid during pregnancy.

Don’t: Compare yourself to others

Every pregnancy is different, so it’s important to avoid comparing yourself to others or following their diet plans. What works for one person may not work for another, so it’s important to listen to your body and follow your healthcare provider’s recommendations for a healthy pregnancy diet.

In conclusion, eating for two during pregnancy can be a challenge, but by following these dos and don’ts, you can ensure you’re getting the right nutrients to support a healthy pregnancy. Remember to eat a variety of nutrient-rich foods, stay hydrated, take prenatal vitamins, and listen to your body. By following these tips, you can maintain a healthy pregnancy diet and support the growth and development of your baby.