Pregnancy diet: what food to eat and what to avoid

Pregnancy is a time during which a woman experiences many discomforts. It is not all for naught – after 9 months, a child is born, which more than makes up for all the unpleasantries. The difficulties don’t end here, for the next several years you’ll have to watch every step of your child and to protect it from dangers.

Unfortunately, there are many factors that could have a negative effect on your child’s health. In a second, you’ll learn what foods you should eat, and what to avoid. If you don’t know how to implement certain foods in your diet, check out Sun Basket meal reviews. Let’s go!

Things to avoid

If you want to make sure that the child is born healthy, you should avoid those foods:

Foods containing mercury

We may instinctively think that fish are great for our bodies and minds, but it is not always the case. Because of the severe pollution of seas and oceans, many species of fish can contain a surprising amount of mercury. It doesn’t mean that you should avoid eating fish at all, but it’s best to avoid too much of a:

  • Mackerel
  • Tuna
  • Swordfish

Eating too much fish containing high levels of mercury can be dangerous even to adults, which means that it is much more dangerous to children. It could damage your nervous system and kidneys. It doesn’t mean, though, that you should avoid eating all fish – just the types that tend to live in polluted seas and oceans.

Raw fish & meat

Heat treatment eliminates most of the viruses and bacteria dangerous to humans, which is why women who are pregnant should avoid eating raw or undercooked foods. Some of those infections could result in mother falling sick. If the child is to be born healthy, a mother’s body needs to be well-cared for as well. Unfortunately, during the pregnancy, the mother’s immune system is severely impaired, which is why it’s essential to avoid any dangers.

Eating some types of raw fish could lead to a mother being infected with bacteria that could be then transmitted to the baby. It could lead to severe issues – premature birth or miscarriage, which is why it’s best to stay away from sushi during those 9 months.


We don’t think of caffeine as dangerous to our bodies, and the truth is, in most cases, it doesn’t cause any harm. It is estimated that for adults,  it is safe to ingest up to 400mg of caffeine per day. The problem is, the bodies of unborn babies aren’t great at metabolizing caffeine, which means that even if you don’t drink too much of it to be dangerous for your body, it could be terrible for your baby. Too much caffeine would result in slower fetal development and lower weight during birth, which increases the chances of stillbirth.

Things to eat

If you want to make sure that your baby is healthy and strong, you should eat:

Dairy products

During the pregnancy, you need to eat extra protein to help the baby inside you to grow. That’s why dairy products are an excellent choice. Cheese, milk, yogurt – all of them contain a lot of protein, but also a lot of magnesium, zinc, and B-group vitamins. Those will help the development of the baby, but eating those will also have a positive effect on the mother’s body as well. It is crucial, as the pregnancy is the time during which the body is less capable of fighting off the infections.


As you know, you shouldn’t be eating fish with high levels of mercury. Thankfully, salmon is not one of them. It is an excellent source of omega-3 fatty acids. Studies have shown that eating fatty fish 2 times per week has a positive effect on the development of the baby’s brain. On top of that, it also contains a lot of vitamin D, which should be consumed, especially in areas with not enough sunlight. That’s because your body produces vitamin D from cholesterol when it is exposed to sunlight. Unfortunately, it is not possible for people everywhere. 


Eggs are an excellent source of various vitamins and minerals. It also has a lot of protein, which is especially important during pregnancy. It is no surprise, as normally the yolk would have been consumed by the little animal growing inside the egg. Don’t forget about heat treatment. There could be Salmonella in eggs, which could lead to many unpleasant symptoms. Although it is rare, it could even lead to premature birth.

Bon appetit

You probably can’t wait to teach your child everything that you know. Before it happens, though, you have to be patient – there are nine long months ahead. It’s going to be unpleasant at times, but it is ultimately worth it – there’s no feeling like seeing your child’s eyes for the first time. If you want to make sure that your child is born healthy, you should be careful about what you eat. Your dietary habits will impact the development of the fetus, which is why you should spend some time reading on this subject.