Pregnancy nutrition requires healthy eating to support the growth and development of the baby. Key aspects of a healthy pregnancy diet include eating grains, fruits and vegetables, protein sources, and dairy products. Foods to avoid include raw or undercooked meats, fish and shellfish due to risk of contamination, as well as soft cheeses, deli meats, raw eggs, unpasteurized milk and juice due to potential listeria exposure. Alcohol, caffeine and certain fish containing high mercury levels should also be limited or avoided. Taking a prenatal vitamin can help ensure getting recommended nutrients.

1. Prengancy nutrition
• Healthy eating for you and your baby Healthy
foods are the cornerstone of pregnancy nutrition.
Find out what — and how much — to eat. By
Mayo Clinic staff Eating healthfully during
pregnancy is one of the best things you can do for
yourself and your baby After all, the food you eat
is your baby's only source of nutrition. Smart
choices about pregnancy nutrition can help you
promote your baby's growth and development.
Here's help making every bite count.

2. Grains:
• Grains provide essential carbohydrates, your
body's main source of energy. Many whole-grain
and enriched products also contain fiber,
iron, B vitamins, various minerals and protein.
Fortified cereals can help you get enough folic
acid.
• How much: 9 servings

3. Fruits and vegetables:
• Fruits and vegetables are critical components of pregnancy
nutrition that provide various vitamins and minerals, as
well as fiber to aid digestion. Vitamin C, found in many
fruits and vegetables, helps you absorb iron and promotes
healthy gums for both you and your baby. Dark green
vegetables have vitamin A, iron and folate — other
important nutrients during pregnancy.
• How much: Choose five or more servings of fruit and
vegetables combined every day. Top your cereal with slices
of fresh fruit. Make a veggie pizza. Add extra vegetables to
your casserole.

4. Meat, poultry, fish, eggs and beans:
• Foods in this group have plenty of protein, as
well as B vitamins and iron. Protein is crucial
for your baby's growth, especially during the
second and third trimesters.
• How much: 2 or more servings protein-rich
foods a day.

5. Dairy products:
• The calcium in dairy products and calcium-fortified
soy milk helps build your baby's
bones and teeth Dairy products also have
vitamin A, vitamin D and protein.
• How much: Choose four or more servings a
day.
– http://www.mayoclinic.com/health/pregnancy-nutrition/PR00108

6. Foods to Avoid
• Raw Meat: risk of contamination with coliform
bacteria, toxoplasmosis, and salmonella.
• Deli Meat: Deli meats have been known to be
contaminated with listeria, which can cause
miscarriage. Listeria has the ability to cross the
placenta and may infect the baby leading to
infection or blood poisoning, which may be life-threatening.

7. Foods to Avoid
• Fish with Mercury: Mercury consumed during
pregnancy has been linked to developmental
delays and brain damage.
• Smoked Seafood -Refrigerated, smoked
seafood often labeled as lox, nova style,
kippered, or jerky should be avoided because
it could be contaminated with Listeria.

8. Foods to Avoid
• Fish Exposed to Industrial Pollutants: Avoid fish from
contaminated lakes and rivers that may be exposed to
high levels of polychlorinated biphenyls. This is
primarily for those who fish in local lakes and streams.
• Raw Shellfish: The majority of seafood-borne illness is
caused by undercooked shellfish, which include
oysters, clams, and mussels. Cooking helps prevent
some types of infection, but it does not prevent the
algae-related infections that are associated with red
tides.

9. Foods to Avoid
• Raw Eggs: Raw eggs or any foods that contain
raw eggs should be avoided because of the
potential exposure to salmonella.
• Soft Cheeses: Imported soft cheeses may
contain bacteria called Listeria, which can
cause miscarriage.
– unless they clearly state that they are made from
pasteurized milk.

10. Foods to Avoid
• Unpasteurized Milk: Unpasteurized milk may contain bacteria called
listeria, which can cause miscarriage.
• Pate: Refrigerated pate or meat spreads should be avoided because they
may contain the bacteria listeria.
• Caffeine: Although most studies show that caffeine intake in moderation is
OK, there are others that show that caffeine intake may be related to
miscarriages. Avoid caffeine during the first trimester to reduce the
likelihood of a miscarriage. As a general rule, caffeine should be limited to
fewer than 300 mg per day during pregnancy. Caffeine is a diuretic, which
means it helps eliminate fluids from the body. This can result in water and
calcium loss. It is important that you are drinking plenty of water, juice,
and milk rather than caffeinated beverages. Some research shows that
large amounts of caffeine are associated with miscarriage, premature
birth, low birth weight, and withdrawal symptoms in infants. The safest
thing is to refrain from consuming caffeine.

11. Foods to Avoid
• Alcohol: There is NO amount of alcohol that is known to be safe during
pregnancy, and therefore alcohol should be avoided during pregnancy.
Prenatal exposure to alcohol can interfere with the healthy development
of the baby. Depending on the amount, timing, and pattern of use, alcohol
consumption during pregnancy can lead to Fetal Alcohol Syndrome or
other developmental disorders. If you consumed alcohol before you knew
you were pregnant, stop drinking now. You should continue to avoid
alcohol during breastfeeding. Exposure of alcohol to an infant poses
harmful risks, and alcohol does reach the baby during breastfeeding.
• Unwashed Vegetables: Yes, vegetables are safe to eat, so you still need to
eat them. However, it is essential to make sure they are washed to avoid
potential exposure to toxoplasmosis. Toxoplasmosis may contaminate the
soil where the vegetables were grown.
– http://www.americanpregnancy.org/pregnancyhealth/foodstoavoid.html

12. Vitamins
• Look for one that includes approximately:
• 400 mcg of folic acid
• 400 IU of vitamin D
• 200 to 300 mg of calcium
• 70 mg of vitamin C
• 3 mg of thiamine
• 2 mg of riboflavin
• 20 mg of niacine
• 6 mcg of vitamin B12
• 10 mg of vitamin E
• 15 mg of zinc
• 17 mg of iron
– http://www.webmd.com/baby/guide/prenatal-vitamins