Best Worst Foods for Pregnant Women

Best Worst Foods for Pregnant Women

Salmon
Not only is salmon rich in high-quality protein, says Ward, but it's also an exceptionally good source of omega-3 fats, which are good for your baby's development – and may help boost your mood. And unlike swordfish, king mackerel, tilefish, and shark, salmon has low amounts of methylmercury, a compound that can be harmful to your baby's developing nervous system.

Just remember that even for salmon and other low-mercury fish, such as canned light tuna and pollock, the FDA recommends eating no more than 12 ounces per week to avoid ingesting too much mercury.

Beans
Navy beans, lentils, black beans, pinto beans, chickpeas … there are so many to choose from. "Beans contain the most fiber and protein of all the vegetables," says Ward.

You already know that it's important to get enough protein during pregnancy, but you may not yet realize that fiber could become your new best friend. When you're pregnant, your gastrointestinal tract slows down, putting you at risk for constipation and hemorrhoids. Fiber can help prevent and relieve these problems.

In addition, says Ward, food that contains fiber tends to be rich in nutrients. This is certainly true of beans, which are good sources of iron, folate, calcium, and zinc.

High-mercury seafood
Shark, swordfish tilefish, and canned albacore tuna are the biggies (literally) on the list of fish to skip. Mercury accumulates over time, and because these large fish live longer, they store more mercury in their flesh, explains Sarah Krieger, MPH, RDN, spokesperson for the Academy of Nutrition and Dietetics. Mercury accumulates in people too, and it can hurt baby’s brain, hearing and vision, so put high-mercury fish on your “do not eat” list.

As for low-mercury fish, such as tilapia, cod, salmon, trout, catfish and shellfish, they’re actually good for you and baby. They’re excellent sources of lean protein, B-12, and zinc. And salmon, trout and mackerel are rich in omega-3 fatty acids, including DHA (which may boost baby’s brain development). But they do have some mercury in them, so keep to 12 ounces or less of them a week. Also, make sure all the fish and seafood you eat are very fresh and cooked thoroughly.

Sushi
Speaking of cooking your fish, you’ve got to. That means sushi and sashimi are off limits. Some bacteria can only killed by heat and since sushi is served raw, there’s an increased likeliness for food poisoning. Some moms-to-be order rolls made of cooked fish at the sushi bar, but Krieger even recommends avoiding those, since there’s the potential for cross contamination. Choose a teriyaki or hibachi entrée instead.

Eggs
What it's got: Whether you like them fried, scrambled, hard-boiled or served as an omelet, eggs are the gold standard for prenatal protein. They also happen to be a great source of folate, iron and choline.

Why it's good for both of you: Not only are eggs a relatively cheap, versatile and convenient source of protein, but they contain choline too. Never heard of that last one? Choline is critical to fetal brain development and reduces the risk of neural tube defects, such as spina bifida. But to reap the benefits, you'll have to eat the whole thing (so forget the egg-whites-only order); choline is contained in the yolk. If your cravings are more for a burger than eggs Benedict, you’re in luck — there's also choline in beef. Bonus: Give baby a brain boost by buying eggs fortified with omega-3s.

Sweet Potatoes
What it's got: Don't just save these guys for Thanksgiving — sweet potatoes are full of nutritious fiber, vitamin B6, potassium (even more than bananas have!), vitamin C and iron, as well as copper and beta-carotene.

Why it's good for both of you: Sure, other foods on our list offer many of the same nutrients, but we're singling out sweet potatoes for their beta-carotene — an antioxidant that your body converts to vitamin A. And as you may recall, vitamin A plays an important role in the development of baby's eyes, bones and skin. Sweet potatoes are also a great way to meet your iron quota. Not only do these orange spuds contain iron, but they also have copper — a mineral that helps your body absorb iron. So swap in sweet potatoes for your usual sides; they're great mashed, baked or French-fried (um, yum!)

Nuts
What they've got: This crunchy (and convenient) snack is full of healthy fats (including those brain-boosting omega-3s we mentioned earlier), protein, fiber and a variety of vitamins and minerals. Plus, noshing on nuts will help make a dent in the 800 milligrams of magnesium you're supposed to get now that you're preggers.

Why they're good for both of you: Munching on magnesium-rich foods helps reduce the risk of premature labor and aids in the development of your baby's nervous system. A quarter cup of almonds contains 98 milligrams of magnesium, so keep a stash in your purse for a convenient prenatal power snack on the go. Cravings control: If you feel like a bottomless pit these days, try noshing on shelled pistachios. They take longer to eat, giving your body more time to register that it's full.

Processed meats
For a quick-and-easy meal on the go, sandwiches are an excellent choice for most people. But if you're pregnant, you will want to take a closer look at the ingredient list. Because of the risk of Listeria, you will need to avoid deli meats such as ham, turkey, chicken, bologna, and salami. "It's the only bacteria that continues to grow at chilled temperatures," says Krieger. "Most healthy adults don't react to it, but it definitely is risky for pregnancy." There is a silver lining, though. You should be able to find prepackaged, pasteurized lunchmeats at the supermarket. You can also use processed meats when you prepare your own food at home. "They need to be heated to 165 degrees to kill the pathogen Listeria," says Krieger.

Salad bars and prepared salads
Salads are often prepared with fresh fruits and vegetables, making them one of the healthiest meals you can eat—so you may be surprised to learn that you will need to avoid salad bars and prepared salads at delis and cafeterias. "There are several concerns here," says Krieger. "Has the temperature been consistently less than 40 degrees? Has the food been sitting out for less than two hours? And is there any unpasteurized cheese in the food?" If the answer is yes to any of these, the food may have been exposed to Salmonella, Listeria, or E. Coli. It's much safer to prepare your own salads at home, after giving the leafy greens a thorough wash.

Berries
Blueberries, raspberries, and blackberries are delicious snacks and taste great in pancakes and on top of cereal. Berries are packed with vitamin C, potassium, folate, and fiber.

Chocolate
Chocolate — or any sweet, for that matter — is something pregnant women can't get enough of. This could be because chocolate makes you happy, and since there's no drinking for pregnant women, chocolate is literally the next best thing. An old wives' tale states that if you crave sweets, it means you're carrying a girl.