Wondering What the Best Foods to Eat While Pregnant Are? We’ve Compiled a List To Keep You and Your Baby Health

This article is a follow-up from The Top 4 Pregnancy Foods To Avoid.

One of the most important things you can do while pregnant is to watch what you eat. During pregnancy, your body is undergoing a number of chemical changes, and knowing what foods are healthiest for your baby is absolutely essential. It’s important to keep an eye on your food intake and maintain your overall health.

We strongly recommend the book, “The Fit and Healthy Pregnancy”, for a full program that details everything you need to know in order to stay fit and healthy during your pregnancy. Click Here for our Review of “The Fit and Healthy Pregnancy”.

Food #1: Well-Cooked Beef

One of the best foods to eat while pregnant, oddly enough, is lean-cut beef. Make sure the meat is well done (medium-well at the very least) because beef can contain harmful bacteria. Fully cooking the meat will greatly reduce any risk involved.

Eating beef during pregnancy helps primarily because of the vitamins and nutrients found in beef are easily digestible and will make their way from your body to your baby’s. So, if you get a craving for a thicky, juicy steak, it’s perfectly acceptable to endulge.

Food #2: Fruits

Berries, apples, oranges, and just about every other fruit are loaded with vitamins and minerals that are perfect for your nutrition. Eating fruits while you’re pregnant is highly recommended by all of the experts. The nutrients in fruit will help your baby to thrive and develop his or her cognitive abilities while in the womb.

Food #3: Milk, Juice, and Water

Drinking pasteurized milk while pregnant is perfectly acceptable and actually recommended. You should drink at least 8 glasses of water, juice, or milk per day during pregnancy. This ensures that yourself and your baby are fully hydrated, and the milk and juice are another great source for vitamins and other nutrients that your body needs.

Be careful not to overhydrate, though, as that can lead to its own set of negative circumstances.

Food #4: Vegetables

Another one of the best foods to eat while pregnant are vegetables. In particular, broccoli is an excellent vegetable due to recent studies showing that the vitamins it contains assist with healthy vision.

At this time, there are no vegetables that have been proven to be unhealthy for your growing child. The only thing you need to be careful with is that they are thoroughly rinsed to minimize the risk of harmful bacteria. Its best if you can pasteurize your vegetables yourself, which entails cooking them at 187 degrees Fahrenheit, though completely rinsed raw vegetables are generally okay.

Food #5: Whole Grain Pasta, or Other Whole Grains (Breads, Cereal, Oatmeal, etc…)

The U.S. Department of Agriculture recommends that you eat at least 6 servings of grains during pregnancy. Whole grain foods are typically enriched with folic acid and other vitamins that your body needs when you’re pregnant. You need a lot more energy since you’re eating for two (or more?), so don’t be afraid to have an extra helping of spaghetti.

For a Complete Guide to Pregnant Fitness…

If you found these tips useful, you should definitely look at our review of “The Fit And Healthy Pregnancy Guide” which is a complete guide to pregnancy health.

There are certain types of food that you should avoid when pregnant. While a small amount of some of these foods might be safe, it’s been proven that eating these foods in larger quantities could have lasting damage on your baby. If you want to stay as safe as possible during your pregnancy (especially if you are at high risk for miscarriages), you should avoid the following 4 foods.

Check Out Our Review of “The Fit And Healthy Pregnancy Guide”

#1 – Seafood

Seafood and pregnancy are a potentially lethal combination. While some might be okay, it’s best to avoid seafood when pregnant altogether. Some of the risks inherent in seafood are:

• Mercury – Many types of fish are susceptible to large levels of mercury, especially some that common in sushi. Tuna, shark, swordfish, tilefish, and mackerel are the worst offenders. The U.S. Food And Drug Administration (FDA) recommends you avoid these fish altogether when you are expecting, primarily due to their mercury content.
• Listeria – The U.S. Center for Disease Control (CDC) notes that this bacteria causes listeriosis. While uncommon, it’s more common for your baby to be infected by this disease if you are eating undercooked meats, particularly fish.
• Pollution – Many water sources are polluted by local industry, and this pollutants can make their way into fish. These pollutants are then transmitted to your baby during pregnancy.

#2 – Undercooked Meat

If you are accustomed to eating your steaks rare or medium, you will need to make some adjustments for the safety of your baby. Your body is undergoing hormonal changes, and bacteria are more likely to make their way into your baby’s bloodstream before your antibodies have a chance to attack them.

Bacteria can be killed by making sure your poultry and beef are thoroughly cooked. Always order your meals either well done or medium-well. You don’t want the bacteria from the local chicken farm making its way into your womb during pregnancy.

#3 – Unpasteurized Milk and Cheese

Dairy products are generally fine, but all dairy products must be pasteurized! Otherwise, the same bacteria that was in your undercooked meat can be transmitted through the dairy milk. Some cheeses in particular to avoid while pregnant (unless otherwise labeled):

• Feta
• Camembert
• Blue Cheese
• Queso dips

#4 – Caffeinated Drinks

Caffeine, while technically not a food, is present in most soft drinks and coffee. Drinking caffeine while pregnant is hazardous to your future child because it raises your baby’s heart rate to unnaturally levels.

Some studies have contradicted these results, but it’s very difficult to do testing on this subject. No one should be willing to endanger their child for a cup of coffee. It’s best to eliminate your caffeine intake during pregnancy.

Further Reading

If you enjoyed these tips, you’ll certainly enjoy “The Fit And Healthy Pregnancy Guide” which is a complete guide to pregnancy health.

Check Out Our Review of “The Fit And Healthy Pregnancy Guide”

Why Exercise During Pregnancy?

The benefits of working out while pregnant are innumerable. You’re not only helping yourself stay in shape when you work out, you are helping to ensure a great start for a healthy baby. Here are just a few reasons to exercise when pregnant:

• A better night’s sleep
• Stress relief
• You prepare your body for the birthing process
• You prepare your body for the postpartum weight loss
• Help reduce mood swings and nausea

What Exercises are Safe To Do While Pregnant?

First of all, you should know which type of exercises not to while pregnant. You should always avoid exercises that overheat your body. This is especially important during the first trimester. You should also avoid high-intensity workouts. Lastly, you should keep your heart rate below 75% to avoid fatiguing yourself.

Now, for the best exercises to do when you’re pregnant…

#1 – Swimming

Swimming while pregnant is one of the best workouts you can do. It’s low-impact, low-intensity, and works out your entire body. Most of all, swimming is relaxing! Joining a local water aerobics class is highly recommended as it will help you stay on target. Your risk of injury is nearly zero while swimming as well. You should swim for at least 25-30 minutes at a stretch, but take plenty of breaks to avoid over-exerting yourself.

#2 – Walking

As simple as it sounds, walking during pregnancy is a wonderful way to exercise. It’s relatively low-impact, and again, your risk of injury is very low. You should aim to walk 25-30 minutes at a time in order to keep your metabolism up. Again, you should take plenty of breaks if you start feeling overworked.

#3 – Elliptical Machines Or Other Low-Impact Aerobics

Using an elliptical while pregnant is perfectly safe. As long as you don’t have the resistance level up too high, the impact on your knees is negligible. However, your body does go through some hormonal changes during pregnancy, so if you experience problems with your knees or other joints, be sure to contact your doctor immediately. Also remember to avoid over-heating on this machine.

#4 – Yoga

Performing Yoga while pregnant has quite a few benefits on its own. It’s extremely relaxing, it can relieve cramping, it can help reduce nausea, and it helps you control your breathing which certainly comes in handy later. You should look for local prenatal classes in your area to get more information on which particular types of yoga are the most beneficial for you.

#5 – Dancing

You obviously want to avoid high-impact dance styles such as swing or break dancing, but there are a number of ways to continue dancing while pregnant. Belly dancing is generally considered to be the one of the most effective dance styles. You can also look into ballet, light jazz, and salsa dancing, although you should avoid any moves that entail quick turns or jumps. Use common sense, and avoid smoke-filled environments at all costs.

#6 – Bicycling

Riding a bike while pregnant is perfectly fine, although you need to be extra careful. Once you’re a few months along, your center of gravity starts to change, and you are more likely to lose your balance. If you want to continue cycling later in your pregnancy, it’s advisable to stay on paved bike trails or sidewalks, and avoid areas of heavy traffic.

Looking for More Exercises?

If you enjoyed these tips, you’ll certainly enjoy “The Fit And Healthy Pregnancy Guide” which contains a complete guide to pregnant fitness. You certainly won’t be disappointed.

Dangers Of NOT Maintaing Proper Fitness During Pregnancy

• Miscarriage possibility
• Birth defects
• Extra pain during labor
• Never able to lose your “baby weight”
• Stretch marks

These are just a few of the benefits you’ll learn from “The Fit And Healthy Pregnancy Guide” by Laura Flynn and Michele Ladd. Laura is a Registered Dietician and Michelle Ladd practices as an Exercise Physiologist.

But I Still Need To Eat, Right?

Of course! The problem is that you need to know what kinds of food to eat, as well as how much in order to maintain a healthy weight. For pregnant women, there are lots of healthy foods to consider as part of your daily diet. Knowing what foods to eat and what quantities you need is key to a healthy pregnancy. “The Fit And Healthy Pregnancy Guide” includes every thing you need to know about what your pregnancy diet should consist of.

What About an Exercise and Fitness Program?

FHP provides you with a thorough and complete guide to pregnant fitness, including step-by-step instructions for a variety of exercises that are safe and effective during pregnancy. Laura takes you through pre-pregnancy workouts that you can incorporate into your everyday life, as well as post-pregnancy exercises to get yourself back into shape in no time!

Testimonials

From mothers-to-be:

“As an experienced fitness professional, I thought I knew everything about pregnancy exercise and pregnancy nutrition. How wrong I was! The FHP Guide opened my eyes to key changes that made a huge difference in the way I look and feel. Even at this late stage of my pregnancy, I feel functionally strong, in great posture, and without the aches and pains that so many of my pregnant friends think is normal.

Thanks so much.”

Sarah Bucher
Excited Mom-To-Be
Toledo, OH

And even doctors:

“Finally – a holistic pregnancy book that I can truly recommend to my patients! Laura and Michelle have done an excellent job of debunking the myths of pregnancy exercise and nutrition, and putting together a clear plan for any woman who cares about herself and her baby.

This book will be in my office and required reading for all of my expecting mothers.

Eric Serrano, M.D.
Family Physician
Columbus, Ohio

Every Day You Ignore Your Fitness During Pregnancy is Detrimental

When thinking about your baby’s health and your own, you need to be sure that you make every day count! Simply waiting 9 months before you get a handle on your own fitness is extremely damaging to your body and will have lasting effects on your child as well.

We highly recommend “Fit And Healthy Pregnancy” to any mother-to-be to discover how your pregnancy can help to get you in shape and leave you feeling great!

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