Eat 4 servings of whole grains , such as whole wheat, oats, and brown rice. White bread is not a whole grain. Eat 2 eggs daily. Eggs are rich in omega3 fatty acids, protein, and iron. Eat servings of dairy products , such as milk, cheese, or yogurt. Eat lean meats such as chicken, beef, or pork.
Or meat substitutes, such as peanut butter, tofu, or soybeans. Orange juice , Green leafy vegetables , broccoli, asparagus, peas, lentils, beans and peanuts. Albacore tuna is higher in mercury than regular light tuna. Gatorade may be slightly better at replacing sodium source: Washington University Faculty , but this is usually only of concern to people who are hydrating after intense exercise, rather than pregnant women. As with choosing a lower sugar and calorie Gatorade flavor, the same applies to Powerade.
The third drink investigated here in detail is Lucozade, which is a sports drink mostly available in the UK and Australia. Lucozade is sometimes used to perform an oral glucose tolerance test OGTT , which is part of the process to check for gestational diabetes source: Cambridge University Hospital. Lucozade is used because it quickly increases the blood sugar, and it allows medical staff to test how fast your body has processed the glucose. You can drink it in moderation during pregnancy, but stick to the lower sugar options where you can, such as Lucozade Zero.
In this way, electrolyte water is useful in replacing lost sodium and minerals quickly source: Springer. There should be no fever, stomach pain, or vaginal bleeding. If other symptoms are present, then there may be something else causing the nausea and vomiting.
The cause of morning sickness is not known. This means it can potentially be contaminated with dangerous bacteria such as E. Your safest bet is to only purchase pasteurized juice and cider. It's also wise to check with your friends, family members, and even the restaurants that you visit to make sure all are serving pasteurized juices too. Otherwise, you may just want to avoid fresh-squeezed juice and cider altogether.
It might seem odd to see sports drinks appear on the "should drink" side of this list. Nevertheless, sports drinks with electrolytes can be safely consumed during pregnancy. Even for pregnant women who do not experience leg cramps, sports drinks fortified with electrolytes are a good choice. Complete Women's Care , a team comprised of board-certified OBGYNs and certified nurse practitioners, claims that sports drinks — "such as Gatorade , Powerade" — are one of the best choices for upping your fluid intake.
Not all sports drinks are created equal. In good health, it's okay to consume sugar during pregnancy, but you may still want to consider monitoring how much you're drinking sugary beverages. That is, make sure you're not solely relying on sports drinks, or drinks with even higher amounts of sugar, to meet your fluid intake goal. Registered dietician Natalie B. Allen agrees that sugary beverages are not generally harmful to the baby, but she also pointed out that they're not all that nutritious either.
Occasionally indulging in a sugary beverage is probably A-okay, but it's best to maintain balance and overdoing it throughout your pregnancy. Pasteurized milk is one of the best things an expecting mother can drink. The United States Department of Agriculture advises pregnant women to consume three cups of dairy products per day — but that doesn't necessarily mean whole milk. Registered dietitian Julie Redfern revealed in an article on Baby Center that drinking nonfat or low-fat milk can help you avoid unwanted saturated fat.
Amazingly, even if you had symptoms of lactose intolerance before conceiving, you might find that you're able to tolerate cow's milk now that you're pregnant. This means "you might be able to drink milk and eat other dairy products without discomfort.
Although raw milk is seeing a bit of a movement, the United States Food and Drug Administration advises everyone to avoid consuming it. But what exactly is raw milk anyway? According to the FDA, raw milk is "milk from cows, sheep, and goats — or any other animal — that has not been pasteurized to kill harmful bacteria.
Though the bacteria found in raw milk isn't good for anyone, it can be especially dangerous for pregnant women. Listeria bacteria can cause an infection called listeriosis and, according to genetic counselor Sara Riordan , pregnant women are "particularly susceptible. While the government has banned the sale of raw milk in the United States, raw milk is legal in other parts of the world.
You'll want to watch out for this while traveling abroad and, if someone does happen to offer you raw milk in the states, steer clear. It's not worth the risk. Plus, they have plenty of added benefits. Rooibos tea is full of antioxidants and is completely caffeine-free, making it a great choice for pregnant women. Ginger and peppermint teas can help reduce the symptoms of morning sickness. According to the American Pregnancy Association APA , lemon balm tea has been found to have a calming effect on drinkers.
Red raspberry leaf tea can even help you when it comes time to push. The APA revealed that this tea has also been found to prevent expecting mothers from delivering too early or too late. You shouldn't drink just any ol' herbal tea, though. According to the APA, herbal teas can be unsafe if they "are not made commercially," made with "excessive amounts of herbs amounts larger than those found in common foods or drinks ", or "made with herbs that are known to be toxic.
For some, it can be hard to picture going nine months without a cup of coffee or strong, black tea. Though, you don't actually have to give up caffeine in its entirety. According to the American Pregnancy Association APA , moderate levels of caffeine — anywhere from to milligrams about two 8-ounce cups of coffee per day — have not been linked to any negative effects on pregnancy.
However, it's important to remember that it's not just coffee and tea that contain caffeine. Chocolate, soda, and even some types of medicine contain the stimulant. It can be easy to go well over milligrams without even realizing.
Of course, you may choose to play it safe and do without caffeine altogether. In fact, the APA says that "avoiding caffeine as much as possible is your safest course of action. There may be few things more enjoyable than slurping down a giant, ice-cold smoothie — especially if you happen to be in your third trimester — in the heat of summer.
Fortunately, smoothies are perfect for pregnant women.
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