Diet for Early Pregnancy

What To Avoid

• Many women experience nausea and sickness during the early phase of pregnancy. Sometimes these feelings will be triggered by the smell or presence of certain foods. Those foods should be avoided; however, it is important that the nutritional value of those foods be made up elsewhere in the diet. Women who become ill at the thought of meat, for example, may choose to substitute vegetable based protein, such as legumes. This will help keep a nutritional balance and avoid a steady diet of unhealthy foods during this crucial period.

  Certain foods also carry the potential of infection or illness, and should be avoided. Unpasteurized soft cheeses, such as brie, Camembert, and feta may cause illnesses such as listeria. Raw or undercooked meats, poultry, and shellfish may also contain contamination. Deli meats may cause unpleasant food poisoning. Women who are pregnant should also avoid varieties of fish which are known to contain high amounts of mercury, such as tuna, shark, and swordfish. Low mercury fish such as albacore, shrimp, and salmon should be limited to 6 to12 oz. per week.

  Caffeine and alcohol should also be avoided. Their affect on an unborn baby can be severe--including birth defects, stillbirth, and miscarriage--according to the March of Dimes. Hydration is vital, so stick to water and pure juices.

What To Add

• A pregnancy diet should contain approximately 300 calories more per day than a regular maintenance diet. The basis of the diet should be healthy grains, fruits and vegetables, with a limit on fats and sweets. Six servings per day of grains such as brown rice and whole grain bread are recommended, but steer clear of white or processed grains. Vegetables and fruits should be eaten daily--at least one and a half to two and a half cups of each per day. Leafy green vegetables, such as spinach, contain folic acid, which is shown to prevent birth defects such as spina bifida. At least three cups of dairy products should be incorporated into the diet. This can include cheese, eggs, and milk. Finally, five to six ounces of lean protein should be eaten. This can be plant or animal based protein, so vegetarians may simply adjust their intake of legumes and soy.

  In total, the diet should come to about 2300 to 2500 calories in a day. Don't forget to include a good prenatal vitamin, too.