pregnant eating healthy

What to Eat and What to Avoid During Pregnancy

During your pregnancy, you might find yourself craving your least favorite food one day and sickened by your favorite treat the next. Eating nutritiously while pregnant is extremely important for you and your baby, but it can sometimes be tricky to know what you should and should not be eating.

There are a few things that all expectant mothers should avoid eating or drinking at all times. Including:

  • Alcohol
  • Unpasteurized dairy products (including cheeses made from unpasteurized milk)
  • Raw fish and/or shellfish
  • Undercooked meats

The items on the above list all contain things that can and will negatively affect the health of your baby.

Two other foods and drinks that you should limit, but are considered safe in small amounts are:

  • Fish – You may eat up to 12 oz. of fish with low mercury per week. Fish with low mercury include: salmon, shrimp, pollock, and canned light tuna.
  • Caffeinated beverages/snacks – Keep your caffeine consumption under 200 mg, about 1 cup of coffee, per day.

Finally, a few things you definitely should be adding to your diet include:

  • Quality prenatal vitamins that include folic acid, choline, iron, calcium and vitamin D
  • Fresh fruits and veggies like broccoli, bananas, spinach, and avocados
  • Protein from fully-cooked lean meats, eggs, or milk
  • More fiber from foods like oatmeal, whole-grain bread, and legumes
  • Healthy fats from sources likes nuts/nut butters and olive or coconut oil

If you have any questions during your pregnancy about what foods to eat and what to avoid, you should also consider consulting your physician at Pacific Women’s Center at (541) 342-8616. We’re here to provide the best care possible for you and your baby.