Foods to Eat and Avoid During Pregnancy: New Mum's Guide 2024

Key Takeaways

• Emphasising a well-rounded diet is crucial. Include nutrient-rich foods to eat while pregnant, such as lean meats, dairy, and a variety of fruits and vegetables, while being mindful of foods to avoid during pregnancy, like high-mercury fish and unpasteurised cheeses.
• It's important to know what foods to avoid when pregnant. This includes avoiding high-risk items like undercooked meats, certain seafood, and raw dairy products that can compromise the pregnancy.
• Emphasising the importance of food safety, such as avoiding raw or poorly handled foods, helps protect against infections and health complications during pregnancy.

The journey of pregnancy is one filled with excitement and anticipation, but it also comes with many questions, especially about diet. Knowing what food to eat and avoid during pregnancy, and understanding the importance of confinement food after childbirth is crucial for ensuring the health and well-being of both you and your baby. This guide aims to provide comprehensive advice on making safe and nutritious dietary choices throughout your pregnancy, helping you navigate this special time with confidence.

In this article, we'll explore:

• What foods to eat while pregnant
• Foods to avoid during pregnancy
• Special dietary considerations for conditions like gestational diabetes and high blood pressure
• How to maintain a healthy weight during pregnancy
• How to avoid pregnancy sickness

What Foods to Eat While Pregnant?

Throughout your pregnancy, it’s essential to focus on a well-rounded, nutritious diet to support the health and development of both you and your baby. Key foods to eat while pregnant include lean meats, fish low in mercury, dairy products, fruits, and vegetables, all of which provide vital nutrients like DHA, folic acid, iron, and calcium. Including safe herbs in moderation can also offer additional benefits, but maintaining a balanced diet is crucial to overall well-being. In the following, we’ll dive deeper into the specific foods to eat and the key vitamins and minerals essential for a healthy pregnancy.

Nutrition During Pregnancy: Eating Healthy During Pregnancy

During pregnancy, your nutritional needs change to support the growth and development of your baby. Key vitamins and minerals crucial during pregnancy include:

• DHA: Supports brain and eye development
• Folic Acid: Prevents neural tube birth defects
• Iron: Aids blood formation
• Vitamins C & D: Increases iron and calcium absorption
• B-Vitamins: Supports fetal development
• Calcium: Builds bone density

To ensure the baby receives all the nutrients necessary for optimal development, it's critical to eat a variety of foods high in nutrients. In the next sections below, we’ll explore these foods and herbs in more detail to help you make the best dietary choices during this important time.

Lean Meats and Poultry

Lean meats, such as chicken, turkey, and lean cuts of beef, are excellent sources of protein-rich food, which is essential for the growth of your baby’s tissues and organs. Consuming protein throughout pregnancy also increases the chance of healthy birth weight and reduces the risk of preeclampsia and premature delivery. To improve the immune system, including WJL’s Indonesian White Bird’s Nest in your daily routine is recommended, making it a valuable addition to a nutritious diet during pregnancy.

Fish

Fish is a great source of omega-3 fatty acids, which are important for your baby’s brain and eye development. Safe options include salmon, codfish, herring, sardine, halibut and canned light tuna. These DHA-rich fish are low in mercury, making them safer choices during pregnancy.

Dairy

Dairy products are rich in calcium, crucial for developing your baby’s bones. Options like milk, cheese and yoghurt also provide protein, vitamin D and other essential nutrients.

Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals and fibre. Dark leafy greens like spinach and kale are particularly beneficial due to their high folate content, which helps prevent neural tube defects. Fruits such as bananas and oranges provide potassium and vitamin C, supporting overall health.

Herbs

Experiencing feelings of anxiety, depression or restlessness? It could be a manifestation of having a Qi-stagnation body constitution. This imbalance disrupts the smooth flow of energy, causing Qi to become stagnant within your body.

It is generally advisable to avoid herbs during the first trimester as it's an unstable period. However, certain herbs, including bird’s nest with rock sugar, Chinese yam, Si Shen Tang, red dates and wolfberries are generally considered safe exceptions.

While herbs and tonics can be nourishing, it’s important to use them in balance and moderation. Warming foods like chicken essence, red dates and dried longans can contribute to internal heat if consumed excessively or daily, especially when combined with a diet high in spicy or deep-fried foods, or when sleep and hydration are inadequate. During pregnancy, increased Yin energy and blood flow to the uterus can lead to Yin deficiency, making pregnant women more susceptible to internal heat build-up. To maintain balance, limit warming foods to 2-3 times a week and complement them with Yin-nourishing herbs like American ginseng or bird's nest. Watch for signs of "heatiness," such as mouth ulcers, sore throat, constipation or dark yellow urine. Maintaining a balanced diet, sufficient sleep and adequate hydration are key to overall wellness.

Wild Cordyceps and ginseng tonics, including American ginseng, are generally suitable from the 2nd trimester onwards. As you enter the 3rd trimester, it is beneficial to switch to American ginseng, as it has cooling properties which are more aligned with the body’s needs during this stage. However, it's advisable to avoid both cordyceps and ginseng tonics about one month before your estimated delivery date.

As the body adjusts to support fetal growth, beginning herbal nourishment from the second trimester can help promote a healthy pregnancy and ease this transition period. Here are some herbs commonly used during pregnancy. However, this information is not a substitute for medical advice, as each pregnancy is unique. Please consult your doctor if you have any medical concerns.

Which TCM herbs are safe to consume during pregnancy?

What Foods to Avoid During Pregnancy?

When it comes to maintaining a healthy pregnancy, knowing what foods to avoid is just as important as knowing what to include in your diet. Certain foods to avoid during pregnancy can pose risks to both mother and baby. By being aware of the foods to stay away from during pregnancy, you can ensure a safe and healthy pregnancy journey.

High-Mercury Fish

Fish like sharks, swordfish, king mackerel and tilefish contain high levels of mercury, which can harm your baby’s developing nervous system. Therefore, it is recommended to avoid high-mercury fish during pregnancy.

Undercooked or Raw Fish and Meat

Avoid sushi, sashimi and undercooked meats to reduce the risk of infections during pregnancy. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women avoid sushi made with raw fish to prevent potential risks, such as listeriosis. Additionally, consuming raw or undercooked foods can impact digestive health and energy flow, as it may weaken the spleen and affect overall digestion.

Processed and Deli Meats

Foods commonly linked to listeriosis include refrigerated, ready-to-eat perishable items with extended shelf lives that are consumed without additional cooking. Pregnant women are therefore encouraged to adhere to safe food handling guidelines, which include eating chilled, ready-to-eat meals as soon as possible and keeping all perishable items between 0°C to 4°C in the refrigerator.

Unpasteurised Dairy Products

Experts recommend avoiding unpasteurised cheese in pregnancy to ensure the health and safety of both mother and baby. Soft cheeses, like brie and feta, and unpasteurised milk products may contain listeria. Stick to pasteurised dairy products to avoid potential infections.

Caffeine

The question of should a pregnant woman drink coffee is important, as high caffeine consumption has been linked to an increased risk of low birth weight according to World Health Organization (WHO). To minimise these risks, it is advised to limit your caffeine intake to 200 mg per day, which is roughly equivalent to one 12-ounce cup of coffee.

Alcohol

No amount of alcohol is considered safe during pregnancy. Consuming alcohol can lead to fetal alcohol spectrum disorders, including fetal alcohol syndrome, which can have serious and lasting impacts on the baby's health and development.

Spicy Foods

While not inherently dangerous, spicy foods can exacerbate heartburn, a common pregnancy symptom. Moderation is key to avoiding discomfort.

Summary: Foods to Avoid During Pregnancy

Special Dietary Needs of a Pregnant Woman

Gestational Diabetes Diet

Gestational diabetes occurs when blood sugar levels rise during pregnancy. It’s crucial to manage this condition through a special gestational diabetes diet to prevent complications. When managing gestational diabetes without insulin, avoid foods like sugary snacks, simple carbohydrates and high-glycemic options such as white bread and rice. Instead, focus on whole grains, lean proteins and plenty of vegetables.

Pregnancy diabetes can lead to complications, including chemical imbalances in the baby. A primary concern is hypoglycemia, or low blood sugar, in the newborn shortly after birth, which is caused by elevated maternal blood sugar levels that increase insulin production in the foetus. Regular monitoring of blood glucose levels during pregnancy is essential for managing diabetes and preventing these risks.

High Blood Pressure During Pregnancy

Gestational hypertension in pregnancy can lead to serious complications for both mother and baby, including preeclampsia, stroke, labour induction and placental abruption. To avoid elevated blood pressure while pregnant, it's important to keep salty foods and caffeine in moderation, as excessive intake can worsen hypertension while pregnant. Instead, focus on incorporating potassium-rich foods like bananas and sweet potatoes, which can help manage high blood pressure during pregnancy.

How to Maintain a Healthy Weight During Pregnancy

Most women should gain between 11.5 to 16 kilograms during pregnancy, typically gaining 1 to 2 kilograms in the first trimester, followed by 0.5 kilograms per week for the remainder of the pregnancy, depending on their pre-pregnancy weight. Focus on balanced meals that include a mix of proteins, whole grains, fruits and vegetables to gain weight during pregnancy and maintain a healthy weight.

How to Manage Pregnancy Sickness

In Traditional Chinese Medicine (TCM), morning sickness is commonly attributed to weakness in the stomach, spleen and liver. This occurs because your body is channelling Qi and blood towards the pelvic area to support the nourishment of the foetus.

Morning sickness can lead to nausea and vomiting during pregnancy, making it difficult to maintain a balanced diet. To help alleviate these symptoms, incorporating remedies like Si Shen Tang, which contains Chinese yam, can be beneficial. Chinese yam is known in TCM for its ability to strengthen the digestive system and nourish the kidneys and lungs. This makes it an excellent choice for soothing the stomach and reducing the severity of morning sickness. Moreover, Chinese yam can strengthen the spleen to support healthy Qi circulation and absorption of nutrients.

For a comprehensive understanding of morning sickness, be sure to check out this detailed guide on the topic here.

Conclusion

Maintaining a nutritious diet in pregnancy is essential for both you and your baby. By following this mum guide, you can focus on nutrient-rich foods and avoid those that may pose risks, ensuring the best possible outcomes. Always consult with your healthcare provider to tailor your diet to your specific needs.

Social With Us

Follow us on Instagram, Facebook, TikTok or Xiaohongshu for more wellness tips and sharing!

Frequently Asked Questions

References

• Herring CM, Bazer FW, Johnson GA, Wu G. Impacts of maternal dietary protein intake on fetal survival, growth, and development. Exp Biol Med (Maywood). 2018 Mar;243(6):525-533. doi: 10.1177/1535370218758275. Epub 2018 Feb 22. PMID: 29466875; PMCID: PMC5882021
• American College of Nurse-Midwives. (2010). Omega-3 fatty acids during pregnancy. Journal of Midwifery & Women's Health, 55(6), 599-600. https://doi.org/10.1016/j.jmwh.2010.08.007
• US Preventive Services Task Force. (2023). Folic acid supplementation to prevent neural tube defects: US Preventive Services Task Force reaffirmation recommendation statement. JAMA, 330(5), 454–459. https://doi.org/10.1001/jama.2023.12876
• Oken, E., & Bellinger, D. C. (2008). Fish consumption, methylmercury, and child neurodevelopment. Current Opinion in Pediatrics, 20(2), 178–183. https://doi.org/10.1097/MOP.0b013e3282f5614c 
• Lindberg, S. (2020, February 25). Can you eat sushi while pregnant? Choosing safe sushi rolls. Healthline. Retrieved from https://www.healthline.com/health/pregnancy/can-pregnant-women-eat-sushi 
• Dean, J., & Kendall, P. (2012). Food safety during pregnancy (Fact Sheet No. 9.372). Colorado State University Extension. Retrieved from https://s3.wp.wsu.edu/uploads/sites/2057/2021/03/09372.pdf
• National Institute on Alcohol Abuse and Alcoholism. (2023, August). Understanding fetal alcohol spectrum disorders. National Institutes of Health. https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/understanding-fetal-alcohol-spectrum-disorders
• Yale Medicine. (n.d.). Gestational diabetes: Symptoms, causes, treatments. Retrieved from https://www.yalemedicine.org/conditions/gestational-diabetes-symptoms-causes-treatments

Note: All contents including medical information published in this blog is for information and educational purposes only and does not amount to advice. Please seek the advice of your physician or other qualified health provider regarding any medical condition that you may have.