Foods to Avoid During Pregnanacy, and WHAT TO EAT instead.

Summary

In this informative video, physician assistant Diana discusses the critical role of diet during pregnancy, emphasizing its impact on the baby's future health. She outlines recommended food intake, including folic acid-rich foods, whole grains, dairy, and lean proteins, while cautioning against high-mercury fish, excessive sugar, and high saturated fats. Diana also advises on safe caffeine consumption and the avoidance of alcohol and teratogenic medications. She highlights avocados as a 'superfood' for their nutrient density and health benefits, providing a comprehensive guide for expectant mothers.

Takeaways

• 🍎 Pregnancy diet influences baby's future health and taste preferences.
• 🤰 First trimester doesn't require increased calorie intake; second trimester adds 350 calories, and third trimester adds 450 calories.
• 🥦 Foods rich in folic acid, like leafy greens and lentils, are crucial for neural tube development.
• 🌾 Whole grains are recommended over simple carbs to manage blood sugar levels and reduce gestational diabetes risk.
• 🥛 Dairy products and whole fruits provide essential vitamins and minerals, including vitamin C and iron.
• 🐟 Seafood is a good source of protein, iodine, and DHA, beneficial for baby's brain and nervous system development.
• ⚠️ High mercury fish like swordfish and shark should be avoided due to potential birth defects.
• 🚫 Limit sugar and saturated fat intake, and avoid undercooked or raw foods to prevent infections.
• ☕️ Caffeine intake should be limited to 200 mg/day, with coffee, tea, and some soft drinks as sources.
• 🚫 Alcohol and teratogenic medications should be completely avoided to prevent fetal abnormalities.

Q & A

How does a mother's diet during pregnancy influence the baby's future health?

A mother's diet during pregnancy can affect the future health of her unborn baby by influencing factors such as the baby's palette, nutritional intake, and exposure to certain nutrients or harmful substances that can impact development and long-term health.

What is the recommended daily intake of folic acid for pregnant women?

Pregnant women are recommended to have at least 400 micrograms of folic acid a day, which is crucial for preventing neural tube defects in the baby.

Why is it important to consume whole grains during pregnancy?

Consuming whole grains instead of simple carbohydrates can help prevent gestational diabetes due to their lower glycemic index, which means they don't cause rapid spikes in blood sugar levels.

What is the significance of consuming iron-rich foods during pregnancy?

Iron is a key component of hemoglobin, which is necessary for blood production. Pregnant women may experience blood loss during childbirth, so consuming iron-rich foods helps replenish iron stores and supports the baby's development.

Why should pregnant women avoid fish high in mercury?

Fish high in mercury, such as swordfish, king mackerel, and shark, can cause birth defects and developmental problems in unborn babies due to the neurotoxic effects of mercury.

What is the recommended daily caffeine limit for pregnant women?

The recommended maximum amount of caffeine per day for pregnant women is 200 milligrams to avoid potential risks to the baby's development.

Why should pregnant women be cautious about consuming soft cheeses?

Some soft cheeses, especially those that are mold-ripened, can contain listeria, which can cause serious infections like listeriosis in pregnant women and lead to complications such as miscarriage or stillbirth.

What is the advice regarding alcohol consumption during pregnancy?

It is advised that pregnant women avoid alcohol entirely due to the risk of fetal alcohol syndrome, which can cause physical abnormalities and developmental issues in the baby.

Why is it important for pregnant women to discuss their medications with their OB?

Certain medications can be teratogenic, causing birth defects or developmental issues in the baby. It's crucial for pregnant women to consult with their OB to ensure the safety of any medications they are taking.

What are the health benefits of avocados during pregnancy?

Avocados are rich in nutrients like vitamin E, folic acid, vitamin C, potassium, and monounsaturated fats, which are beneficial for the baby's development and can also support the mother's health during and after pregnancy.

Outlines

00:00

🍎 Pregnancy Nutrition: What to Eat for a Healthy Baby

The video begins by emphasizing the importance of diet during pregnancy, as it can influence the baby's future health and even their taste preferences. The speaker, Dr. Diana, a physician assistant specializing in women's health, introduces the topic and encourages viewers to share their pregnancy stage or intentions in the comments. She discusses the need for increased vitamins, minerals, and calories during pregnancy, debunking the myth of 'eating for two' by explaining the actual calorie intake recommendations for each trimester. Dr. Diana also stresses the importance of proper weight gain and planning a pregnancy diet to avoid complications.

05:01

🥦 Nutrient-Rich Foods for Pregnancy: Folic Acid, Whole Grains, and More

This section focuses on the specific nutrients and foods that should be consumed more during pregnancy. Folic acid, or vitamin B9, is highlighted as crucial for preventing neural tube defects, with recommendations for daily intake and food sources like leafy greens and lentils. The video also advises on the importance of vitamin D, vitamin C, whole grains to prevent gestational diabetes, and the benefits of dairy, fruits, and lean proteins. Seafood is recommended for its iodine and DHA content, beneficial for the baby's brain development, but caution is advised regarding fish high in mercury. The video ends with a discussion on managing food cravings and the moderation of sugary foods.

10:02

🚫 Foods to Avoid During Pregnancy: Mercury, Listeria, and Alcohol

The third paragraph warns about foods that should be limited or avoided during pregnancy due to potential risks to the developing baby. High-mercury fish like swordfish and shark are to be avoided, while moderate consumption of tuna is permissible. The video addresses the increased sensitivity to smells and tastes during pregnancy, leading to food cravings, but advises moderation in sugar and saturated fats. It also cautions against lunch meats and soft cheeses unless they are pasteurized, to prevent listeria infection. Raw or undercooked eggs, meat, and fish are also on the list of foods to avoid, with a recommendation for cooked alternatives like sushi rolls.

15:03

🥑 The Superfood of Pregnancy: Avocados and Final Thoughts

The final paragraph identifies avocados as a 'superfood' during pregnancy due to their rich nutrient content, including vitamin E, folic acid, vitamin C, potassium, and healthy monounsaturated fats. Avocados are praised for their potential to improve pregnancy health and contribute positively to breast milk quality. The video concludes with a reminder of the importance of a balanced diet and the avoidance of alcohol and teratogenic medications. Dr. Diana also encourages viewers to engage with the content by liking, commenting, and subscribing for more pregnancy-related videos.

Keywords

💡Amniotic fluid

Amniotic fluid is the liquid that surrounds and cushions a developing fetus during pregnancy. In the video, it is mentioned that a mother's diet can influence the smell and taste of the amniotic fluid, which may in turn affect the baby's preferences post-birth. This highlights the importance of a balanced diet during pregnancy for the baby's future health and development.

💡Folic acid

Folic acid, also known as vitamin B9, is an essential nutrient that is crucial during pregnancy, particularly for the development of the baby's neural tube. The video emphasizes the importance of consuming at least 400 micrograms of folic acid daily, often through prenatal vitamins and foods rich in folate, such as leafy vegetables and lentils. This nutrient plays a critical role in preventing neural tube defects and supports overall fetal development.

💡Prenatal vitamins

Prenatal vitamins are supplements taken during pregnancy to ensure the mother and developing baby receive adequate nutrients. The video mentions that these vitamins typically contain folic acid, which is vital for the baby's neural development. They may also contain other essential vitamins and minerals like vitamin D and vitamin C, which contribute to the overall health of both the mother and the baby.

💡Calorie intake

Calorie intake refers to the total amount of energy a person consumes through food and beverages. The video clarifies misconceptions about needing to 'eat for two,' explaining that during the first trimester, there's no need to increase calorie intake, and only a moderate increase is recommended for the second and third trimesters. This information is important for managing weight gain and ensuring the health of both the mother and the baby.

💡Gestational diabetes

Gestational diabetes is a type of diabetes that can develop during pregnancy due to the body's inability to produce enough insulin. The video suggests that consuming whole grains can help reduce the risk of developing gestational diabetes, as they have a lower glycemic index and do not cause rapid spikes in blood sugar levels.

💡Iron-rich foods

Iron is a mineral that is essential for the production of hemoglobin, which carries oxygen in the blood. The video mentions the importance of consuming iron-rich foods during pregnancy to support blood production and prevent anemia. Examples given include dates, raisins, and proteins like lean meats, which are vital for both the mother's health and the baby's development.

💡Seafood

Seafood is highlighted in the video as an excellent source of protein, iodine, and essential nutrients like vitamin A and DHA. DHA, in particular, is important for the baby's brain, eye, and nervous system development. However, the video also warns against consuming fish high in mercury, which can cause birth defects and developmental problems, emphasizing the need for caution in choosing the right types of seafood during pregnancy.

💡Listeria

Listeria is a type of bacteria that can cause a serious infection called listeriosis, which is particularly dangerous for pregnant women and their unborn babies. The video advises against consuming certain types of soft cheeses and deli meats that may harbor listeria, and recommends heating up deli meats and washing fruits and vegetables to reduce the risk of infection.

💡Caffeine

Caffeine is a stimulant found in coffee, tea, and some soft drinks. The video discusses the recommended limit of 200 milligrams of caffeine per day during pregnancy, as excessive caffeine intake can be harmful to the baby. It provides practical advice on moderating caffeine consumption, such as choosing smaller sizes of coffee drinks, to ensure the health and safety of the baby.

💡Avocado

Avocado is presented in the video as a potential superfood during pregnancy due to its rich nutrient content, including vitamin E, folic acid, vitamin C, potassium, and healthy monounsaturated fats. These nutrients support the baby's development and can also benefit the mother, especially if she plans to breastfeed. The video praises avocados for their health benefits and versatility in the diet.

Highlights

During pregnancy, your diet can influence your baby's future health and taste preferences.

Pregnant women should increase calorie intake moderately, not double it.

For the first trimester, no increase in calorie intake is needed.

In the second trimester, increase calorie intake by 350, and by 450 in the third.

Eating for multiples means an additional 300 calories per child.

Proper dietary planning is crucial for a healthy pregnancy and should begin pre-conception.

Folic acid, also known as vitamin B9, is essential during pregnancy.

Prenatal vitamins are recommended to ensure adequate folic acid intake.

Foods rich in folate, the natural form of folic acid, include leafy vegetables and legumes.

Vitamin D and C are also important, with recommended daily intakes of 600 IU and 1000 mg respectively.

Whole grains are a healthier carbohydrate source compared to simple carbs.

Dairy products, especially low-fat options, are still suitable during pregnancy.

Citrus fruits are recommended for their high vitamin C content.

Iron-rich foods are important for blood production and can be found in dates, raisins, and proteins.

Lean meats and seafood are good protein sources, with seafood also providing iodine and DHA.

High mercury fish should be avoided due to the risk of birth defects.

Sugary foods should be consumed in moderation to avoid excessive calorie intake.

Saturated fats should be limited as they can raise bad cholesterol levels.

Processed lunch meat should be avoided or heated to reduce the risk of listeria.

Raw or undercooked eggs, meat, and fish pose a risk and should be avoided.

Soft cheeses made with pasteurized milk are safe, but mold-ripened cheeses should be avoided.

The recommended daily caffeine intake for pregnant women is 200 milligrams.

Alcohol consumption should be completely avoided during pregnancy.

Teratogenic medications, which can cause birth defects, should be discussed with an OB.

Avocados are a nutrient-rich superfood during pregnancy, providing vitamins, healthy fats, and fiber.

Transcripts

there's an old adage that goes by you

are what you eat in a pregnancy this

actually is kind of true because what

you eat can actually influence what your

amniotic fluid smells like and tastes

like

studies have shown that that may even

influence your little one's palette when

they are born but even more importantly

than that studies have shown that your

diet during your pregnancy can affect

the future health of your unborn baby so

in this video i'm going to talk about

what foods you should eat and what foods

you should avoid when you're pregnant

and make sure to stick around because at

the end of this video i'll tell you what

i consider to be the superfood and the

good news is it's actually pretty

delicious but before i get into this

video my name is diana i'm a physician

assistant and i specialize in women's

health and gynecology thank you for

watching my channel remember to hit

subscribe and hit the notification bell

so you don't miss future videos

[Music]

now before i jump into this video i'd

really like to hear from you are you in

your first trimester or your third

trimester maybe you're watching because

your partner is pregnant or are you just

thinking about getting pregnant and

trying to learn what you can put that in

the comments section down below so when

you are pregnant your body needs more of

certain vitamins and minerals and

calories to support the pregnancy so

first off let's talk about how much you

should be eating how many of you have

heard someone say to you eat all you

want because you're eating for two

okay that is true that you're eating for

two but the other person you're eating

for is like for example at eight weeks

along only two and a half centimeters

and only weighs like a third of an ounce

so seriously you do not need to double

your calorie intake in fact for the

first trimester you don't need to

increase your calorie intake at all for

the second trimester you want to

increase your calories by only 350 and

then in the third trimester you'll want

to take in about 450 more calories and

to help put this into perspective 350

calories is only about two glasses of

skim milk now if you are carrying

multiples an easy rule of thumb is to

eat at least 300 calories a day more

per kid also remember that the dietary

changes that support a healthy pregnancy

begins before you even conceive so if

you plan on getting pregnant anytime

soon this is important information for

you too it's also important to have the

right amount of weight gain during

pregnancy both eating too much and

eating too little can cause

complications for both you and your baby

which is another reason why it's

important that you plan your pregnancy

diet carefully so honestly there are

tons of different dietary advice that

you can find on the internet books or

magazines and it might be overwhelming

so i'm going to break it down for you

into three simple categories things you

should eat more of things you should eat

less of and things you shouldn't eat at

all so let's start with things that you

should eat more of first off you're

going to want to eat things that are

rich in folic acid folic acid also

called vitamin b9 is a well-known and

undisputed vitamin that every pregnant

patient is recommended to have so it's

so important in fact that it's one of

the main reasons you need to be taking

your prenatal vitamin which will contain

folic acid it's recommended that you

have at least 400 micrograms of folic

acid a day some prenatal vitamins have a

little bit more than that that's fine

and women with increased risk for neural

tube defects in their baby may need to

take more than that but your ob gyn will

usually screen for your risk at your

first ob appointment even if you are

taking a prenatal vitamin it's still

good to try to consume foods rich in

folate folate is the natural form of

folic acid this includes foods like

leafy vegetables like spinach romaine

lettuce kale

peas beans and asparagus lentils are

also a good source of folate i honestly

have never cooked lentils in my life but

they are

one of the most folate dense foods so

hey if you love lentils and actually

know how to cook and eat them please

tell me in the comment section below how

to cook them because i have no idea

along with 400 micrograms of folic acid

try to also get 600 ius or international

units of vitamin d and 1 000 milligrams

of vitamin c each day as well by the way

if this is your first time joining me

i've actually done an entire pregnancy

series walking you through pregnancy

week by week i talk about baby

development symptoms that you'll be

feeling what to expect at your doctor's

appointment a ton of stuff week by week

close to 40 videos all about pregnancy

answering your questions helping you

through your pregnancy journey so i'm

gonna put a card right here and at the

end of the video so be sure to go check

it out okay let's continue with the

video next let's talk about whole grains

because you can't live on greens alone

at least i can't for your carbohydrate

source it's best to avoid simple

carbohydrates choose a complex

carbohydrate instead like whole grains

so replace your white rice with brown

rice and replace your white bread with

whole wheat bread oatmeal is also a good

source of carbohydrates you'll have less

chance of developing gestational

diabetes when you consume whole grains

these sources of carbohydrates have a

lower glycemic index which means that

they don't break down as quickly into

sugars so that you don't have spikes in

your blood sugars after you're eating

it's also a good source of vitamin b

vitamin e

magnesium and zinc as far as dairy goes

you can still consume dairy containing

foods so this includes low-fat milk

yogurt and soy if that's what you enjoy

whole fruits are a good source of

vitamins and minerals citrus fruits like

oranges and lemons are great because

they are rich in vitamin c now during

childbirth whether you undergo a

c-section or a normal delivery there's a

certain amount of blood loss expected

iron is an important component of blood

production because it's a component of

hemoglobin there is iron in prenatal

vitamins and your ob may prescribe extra

iron if you are anemic so along with

eating iron-rich foods you can also eat

iron-rich fruits like dates raisins uh

proteins and figs for your protein

source ideally choose lean meat lean

meats just means that it's made with

less fat so for example chicken breast

without the skin because skin of a

chicken is like 80 of the total fat

content pork chops are okay as long as

you trim off the fat and if you're a

vegetarian alternative sources of

protein are available in the form of

peas nuts soy products and beans if

you're not allergic to it seafood in

general is also a good protein source

seafoods are also rich in iodine which

is a nutrient needed for the formation

of thyroid hormones thyroid hormones are

needed for proper brain development and

growth of the baby when it's still in

the womb and fish and shrimp in general

is a really good source of vitamin a and

very importantly dha dha stands for i'm

going to try to pronounce it

hexanoic acid

seriously though literally nobody calls

it that it's just dha for short dha

helps to promote your baby's brain eyes

and nervous system development it also

helps to prevent preterm labor and can

support postpartum mood in new mothers

now i'm gonna use fish as a segway into

foods you should be eating less of

because you do need to be aware of the

kind of fish you're eating you're going

to want to avoid eating fish with high

mercury levels mercury is known to cause

birth defects and developmental problems

for unborn babies so you want to avoid

eating any fish with high levels of

mercury an easy way to know what fish

have are if they eat larger fish that

eat other fish so when you're pregnant

don't eat swordfish

big eye king mackerel marlin orange

ruffy that fish tuna or shark okay so

what if you want to like eat a tuna fish

sandwich that is considered safe if you

keep it to once a week or less this next

part comes with a disclaimer pregnancy

is a state where hormones are at an

all-time high and women have more of a

sensitivity to sense of smell and taste

and this gives rise to oddly specific

cravings which occur more often during

the first and second trimester i'm

telling you being pregnant is no piece

of cake ooh cake this is all part of a

normal pregnancy so i would personally

never ever

say that you can't eat any of the foods

that i'm about to talk about because

first off i would be a huge hypocrite

and second off even unhealthy treats are

fine in moderation during your pregnancy

but you want to try to moderate your

sugary food intake so you can still eat

sweets and other sugar containing foods

like ice cream or chocolate or cake or

whatever it is that you love however try

not to eat it every day remember to

portion your sweet tooth accordingly

more than five percent of your calorie

requirement to be sugar they are empty

calories saturated fat is one of the

types of fat that you should avoid it

tends to raise the bad cholesterol in

your blood and lower the good type of

cholesterol too much of the bad

cholesterol is associated with heart

disease like hypertension

and high cholesterol saturated fat can

be found in butter lard cake sausage

bacons and other cured meat now i often

get asked about processed lunch meat or

deli meat and if that is safe to eat

when you're pregnant the concern with

lunch meat is that it can sometimes

harbor a bacteria called listeria

listeriosis can be a serious infection

but most healthy non-pregnant adults

don't get listeriosis when they're

exposed to the bacteria pregnant women

however are 20 times more likely to get

listeriosis than someone who isn't

pregnant and if they get it the symptoms

are usually mild written off like it's a

cold or a mild flu but for the fetus a

listeriosis infection can cause serious

problems it can lead to a miscarriage or

to a stillbirth that being said

it's not a common problem at least here

in the u.s but just to be sure i

recommend heating up your lunch meat

before you eat it now as a side note if

you grow your own fruits and vegetables

at home make sure to wash them before

you eat them listeria is also found in

soil too you'll also want to avoid

undercooked or raw eggs and meat the

same goes for raw fish i personally

really struggled with this because i

love sushi but as of now acog the

american college of obstetrics and

gynecology recommends that you avoid

sushi while you're pregnant now if

you're watching this and you're reminded

of that spicy tuna roll you ate last

week assuming you were eating sushi

grade sushi that was frozen properly

which kills most of the bacteria in

parasites what you ate was fine don't

stress over it just avoid it for the

rest of your pregnancy and if you are

having major sushi cravings like i did

eating cooked rolls like california

rolls

totally fine

[Music]

don't drink unpasteurized milk now in

the u.s it's hard to find unpasteurized

milk unless you like literally own a cow

but in general if you buy the milk at

the grocery store it's going to be

pasteurized but that's not the case with

soft cheeses so make sure that when you

buy soft cheese that it actually says

made with pasteurized milk on the

package so like cottage cheese ricotta

mozzarella feta cream cheese those are

all totally safe just read the label to

be sure now you'll want to avoid mold

ripened soft cheeses these are things

like brie danish blue gorgonzola cheese

the mold in them can also contain

listeria so make sure that your soft

cheese is made from pasteurized milk and

make sure that it doesn't have that

whitish coating around the cheese which

means that it is mold ripened let's talk

about caffeine so the recommended

maximum amount of caffeine per day in

pregnant women is 200 milligrams also

remember that coffee is not just the

only source of caffeine coke and tea for

example also contain caffeine there's

approximately 150 milligrams of caffeine

in two shots of espresso so instead of

buying your usual venti size at

starbucks you might opt to buy one of

the tall sized drink instead so while

caffeine and sugar aren't the healthiest

things to consume during a pregnancy a

little in moderation is okay but the

next things that i will talk about are

things that you shouldn't 100

avoid because of the known dangers to

your baby so no consuming any alcohol

this includes beer wine gin brandy any

bottle with a percentage of alcohol on

the label is not okay there is some data

that suggests that a very small amount

of alcohol is not dangerous for the

fetus but there's no data on what amount

is just a little bit which means there's

no way of knowing when you go from just

a little bit to just a little bit too

much so it's not recommended to drink

alcohol at all fetal alcohol syndrome is

serious and it causes physical

abnormalities particularly in the face

as well as delayed development learning

disabilities and behavioral problems so

it's better to be safe and avoid it

entirely and i want to point out that

the effects of alcohol consumption on

the baby can be evident no matter what

trimester you're in so there's no safe

time period that you can drink alcohol

next i want to talk about teratogenic

medications so teratogens are

medications or chemicals that cause

abnormal formations of any part of the

growing baby there are some medications

that you absolutely shouldn't take when

you're pregnant like for example

retinoids which help with dark spots and

acne and other skin conditions now other

medications like seizure medications for

example may be dangerous for the baby

but not taking them would be dangerous

for the mom and that's where it gets a

little tricky this is why if you are

taking a daily prescription medication

it's important to talk to your ob about

if they are safe and if they aren't safe

to talk to them about what you need to

take as an alternative or if you need to

stop the medication altogether now if

you are already pregnant and taking

medications that you haven't discussed

with your ob give them a call or go see

them also

avoid any illicit drug use at all during

your pregnancy if you have an addiction

and you're thinking about getting

pregnant or are pregnant talk to your

bee about resources to help you quit now

as promised i want to just throw in what

might quite possibly be the superfood

during pregnancy and that is

avocados now this isn't biased many

studies have been done on the health

benefits of avocados but i just have to

first say that i love avocados so very

much i eat them literally every day and

studies have shown that avocado just

might fit the description for a

superfood during pregnancy it's so

buttery soft and creamy

it's really good so they are super

nutrient rich in vitamin e folic acid

vitamin c and potassium it's also rich

in the good kinds of fat the

monounsaturated fats unlike saturated

fats

monounsaturated fat make the bad

cholesterol levels go down and can even

lessen the risk for heart disease and if

you're planning on breastfeeding after

giving birth consumption of avocado can

still be beneficial for you because

dietary changes can affect the quality

of your breast milk growing babies need

these good types of fat in their diet

plus avocados also contain a lot of

fiber and antioxidants which both have

been associated with improvements in

pregnancy health so i hope that you

liked this video if you did hey means

the world to me if you give it a thumbs

up if you have any topics that you'd

like me to make a video about put that

in the comments section down below make

sure to subscribe if you haven't done so

so i mentioned earlier in the video um

my pregnancy playlist week by week i'm

going to link to that video right here

go check it out find the week that

you're at maybe watch a few of the

earlier videos just to get caught up so

click on that link right there and i

will see you over

there