It is a great day when you find out that you are pregnant. This means many changes in your life. One of the immediate adjustments to be made is a change in your diet and your eating habits.  You need to be healthy and so does your baby and the food you consume is an important factor for both your wellbeing and the developmental growth of the unborn baby. You are truly eating for two and need to make wise choices for both of you. During pregnancy you not only need to avoid certain foods but practice clean food handling.


Fish is a healthy source of omega 3 acids. Used in moderation catfish, salmon and shrimp are excellent choices for eating during Pregnancy. These types of seafood tend to carry less levels of mercury than some larger fish. You should restrict any seafood to two meals a week. Sushi or any raw fish or shellfish should be avoided. They can be a source of bacteria and parasites.

Dairy Products

Yogurt, milk and cheese are a vital source of vitamins and minerals including calcium which is necessary for a healthy fetus. Eating while pregnant means being careful with dairy products. Only dairy that is pasteurized is recommended. This reduces your exposure to harmful bacteria. Unpasteurized milk can be a source of a deadly pathogen known as Listeria. Miscarriage and fetal death are the normal results of exposure. To avoid this deadly mistake, only purchase items that are clearly marked as pasteurized.

Raw Eggs

Raw eggs

Being a great source of protein, eggs are vital to any diet. The most important thing to remember about this food is that it must always be fully cooked. If you are going to eat eggs, have them scrambled. Also remember that some foods such as sauces, dressings and mayonnaise contain eggs. Ensure they are cooked prior to consuming these.

Raw fruits and vegetables

Pregnant or not, fruits and vegetables are rich in vitamins and minerals and are especially vital for a developing fetus. Healthy eating while pregnant means lots of fruit and vegetables but, good preparation is vital because bacteria and pesticides build up on the skins. Prior to eating vegetables raw, wash them thoroughly with cool water and allow them to dry on a clean paper towel. Do not use a dish cloth as it may harbor germs. Peel the skin off fruits with a clean knife before eating. The skin of fruits and vegetables can hide unwanted residue. Cooked vegetables are a must with every meal.

Alcoholic beverages

Alcohol is to be avoided at all cost during pregnancy. This includes beer, wine and champagne. Fetuses exposed to alcohol are at risk to numerous health problems ranging from deformed bones to learning disabilities. There is no known safe level of alcohol to drink, so just don’t. Once your baby is born, you will still have to avoid alcohol as it can be transferred through breast milk.  Some food items have alcohol as an ingredient. Ask your doctor how to deal with this.


The consumption of caffeine is controversial. Some doctors believe that a moderate intake of caffeine is allowed. Studies have shown that using high levels of caffeine while pregnant can cause premature birth and miscarriage. To be on the safe side it is best to avoid all foods and drinks that have caffeine in them. You must read the labels of the foods you are purchasing as caffeine is in quite a few items. Also avoid medicines that have caffeine.

It is important to make the right food choices for Eating while pregnant. You should ask your doctor to refer you to a nutritionist to assist you with your diet choices. Remember, you are eating for two.