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Little Silver Pediatrics and Family Medicine • 200 White Road • Suite 212 • Little Silver, NJ 07739 732-741-5600

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Creating Your Healthy Pregnancy Diet Plan

Maintaining a healthy pregnancy diet is one of the best steps to take during your 9-month journey. Each of us is different and we all follow a different diet routine, but once you become pregnant you have to think about the development of your growing baby in addition to yourself.

We’re sure you’ve heard the phrase, “you’ll be eating for two”. However, this may not be entirely true. According to WebMD you really only need to be consuming 300 more calories than you did prior to your pregnancy diet.

Foods to Eat While Pregnant

Even if you’re already health conscious, you still want to be sure to incorporate certain healthy foods into your pregnancy diet. There are some foods that are packed with nutrients that will help your baby grow into a strong little one before entering this world.

We’ve picked out some of our favorite foods to eat when expecting that will provide high sources of nutrients and vitamins.

  • Bananas. Besides being delicious, bananas are the best source of vitamin B6 in fruits, contain potassium and have antioxidants that can help you and your baby during pregnancy.
  • Broccoli. Whether you bring some along as a snack or throw it in with your favorite pasta dish, this is one veggie that’s going to bring nutrients and vitamins to your developing little one. Packed with vitamins A and C, plenty of antioxidants and fiber, broccoli is one healthy choice you’ll be happy you didn’t leave out of your pregnancy diet.
  • Eggs. While it is recommended that women should avoid raw egg because of salmonella, a cooked egg is a wonderful source of both protein and iron. A lot of this is provided through the yolk of the egg. There are plenty of ways to enjoy eggs, just be sure that they are completely cooked to avoid any sickness.
  • Spinach. Throw some into a (well-cooked) omelet and get a breakfast full of necessities in for your pregnancy diet. Spinach is said to be a great source of folate, fiber, iron and vitamins A, C and K.
  • Nuts. Specifically, almonds, cashews, and walnuts are great choices. Each of these nut types have the healthy fats you want to be eating while pregnant.

What Not to Eat While Pregnant

There are plenty of foods to eat when you’re pregnant that are nothing but good for you and your developing baby. Unfortunately, it is recommended that some things be left out of your diet. Not to worry though, it doesn’t have to be permanent, just for the 9-months you’re carrying your little one. A lot of it has to do with bacteria and/or parasites that could be present in certain foods and conditions.

  • pregnancy dietUnpasteurized Cheese. Unpasteurized milk could contain bacteria that might not harm you, but could harm the development of your growing baby. Certain unpasteurized cheeses include feta, bleu cheese and brie (unless it otherwise states that it’s pasteurized).
  • Raw and Undercooked Meats. This, for similar reasons as above, could harbor a variety of bacteria. All meats (ground beef, steak, chicken) should be fully cooked to be sure that there is no chance of bacteria present.
  • Sushi. While some cooked seafood is okay, consuming sushi is not recommended and should be left out of your pregnancy diet.
  • Picnics and BBQs. We know it’s summer time but it isn’t recommended that you eat food that has been sitting out in the heat for over an hour. Bacteria grows in the heat. Therefore, this could increase your chances of consuming something that will upset your little one, and your stomach.

Remember pregnancy is a unique experience for every mom-to-be. And, each pregnancy is different. This is a short list of suggestions. For clinical guidance that is unique to you and your baby during your pregnancy, we encourage you to speak with your obstetrician, family doctor, or pediatrician.

If you live in the area, call us and schedule a well visit appointment with our family doctor or pediatrician in Monmouth County so we can help you identify and improve dietary habits and create a pregnancy diet that’s catered to you. We will gladly assist you.

Now that you know about the importance of having a healthy pregnancy diet when you’re expecting, pass it on to one of your mommy friends!