Pregnancy: Your Guide to Eating Right (cont.)
Are There Foods I Should Avoid?
- Avoid alcohol during pregnancy. Alcohol has been
linked to premature delivery and low birth weight babies.
- Limit caffeine to no more than 300 mg. per day (two
five-ounce cups of coffee, three five-ounce cups of tea or two 12-ounce
glasses of caffeinated soda). Remember, chocolate contains caffeine -- the
amount of caffeine in a chocolate bar is equal to 1/4 cup of coffee.
- The use of saccharin is strongly discouraged during
pregnancy because it can cross the placenta and may remain in fetal tissues.
But, the use of non-nutritive or artificial sweeteners approved by the FDA is
acceptable during pregnancy. These FDA-approved sweeteners include aspartame
and acesulfame-K. Talk with your health care provider about how much
non-nutritive sweetener is acceptable during pregnancy.
- Decrease the total amount of fat you eat to 30% or
less of your total daily calories. For a person eating 2000 calories a day,
this would be 65 grams of fat or less per day.
- Limit cholesterol
intake to 300 milligrams (mg) or less per day.
- Do not eat shark, swordfish, king mackerel, or
tilefish, because they contain high levels of mercury.
- Avoid soft cheeses such as feta, Brie, Camembert,
blue-veined, and Mexican-style cheese. These cheeses are
often unpasteurized and may cause Listeria infection. Hard
cheese, processed cheese, cream cheese, cottage cheese, or
yogurt need not be avoided.
What Should I Eat When I Don't Feel Well?
During pregnancy you may have morning sickness, diarrhea or
constipation. You may find it hard to keep foods down, or you
may feel too sick to even eat at all. Here are some suggestions:
- Morning Sickness. Eat crackers, cereal or pretzels
before getting out of bed; eat small, frequent meals throughout the day; avoid
fatty, fried and greasy foods.
- Constipation. Eat more fresh
fruit and vegetables. Also drink 6 to 8 glasses of water a day.
- Diarrhea. Eat more foods that contain pectin and gums
(two types of dietary fiber) to help absorb excess water. Examples of these
foods are: applesauce, bananas, white rice, oatmeal, refined wheat bread and
smooth peanut butter.
- Heartburn. Eat small, frequent meals throughout the day;
try drinking milk before eating; and limit caffeinated foods
and beverages.
Next: Dieting during Pregnancy? »
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