During your pregnancy, it is crucial to pay close attention to your diet to ensure a healthy and successful pregnancy. What you eat directly impacts not only your well-being but also the development and growth of your baby. Therefore, it is essential to eliminate certain foods from your diet to stay on track for a healthy pregnancy.
One of the most important steps in creating a pregnancy-friendly diet is to avoid foods that can potentially harm you and your baby. These foods can include raw or undercooked meats, such as sushi or rare steaks, as they may contain harmful bacteria that can cause foodborne illnesses. It is also advisable to stay away from unpasteurized dairy products, which can carry the risk of harmful bacteria like listeria.
Another category of foods to avoid during pregnancy is those that are high in mercury. Mercury can be found in certain fish and seafood, such as swordfish, shark, and king mackerel. Consuming high levels of mercury during pregnancy can have detrimental effects on the developing nervous system of your baby. Therefore, it is recommended to limit your intake of these types of fish and opt for lower-mercury alternatives like salmon, shrimp, and trout.
Foods to Stay Away from During Pregnancy
Diet plays a crucial role in maintaining a healthy pregnancy. As an expectant mother, it’s important to be mindful of the foods you consume and make sure they provide the necessary nutrients for both you and your baby. To ensure a healthy pregnancy, there are certain foods you should avoid:
1. Raw or Undercooked Meat and Seafood
Raw or undercooked meats and seafood can harbor harmful bacteria such as salmonella, listeria, and toxoplasma, which can pose a risk to your unborn baby. Make sure all meats and seafood are thoroughly cooked to avoid any potential foodborne illnesses.
2. Raw Eggs and Foods with Raw Eggs
Raw eggs may contain salmonella, which can lead to food poisoning. Avoid consuming foods that contain raw eggs, such as homemade Caesar dressing, hollandaise sauce, or raw cookie dough. Make sure eggs are fully cooked before consuming.
3. Unpasteurized Dairy Products
Unpasteurized dairy products, including raw milk and certain soft cheeses, can contain harmful bacteria like listeria, which can be harmful during pregnancy. Opt for pasteurized dairy products to reduce the risk of infection.
4. High-Mercury Fish
Some fish, such as swordfish, shark, king mackerel, and tilefish, contain high levels of mercury. Mercury can be harmful to your baby’s developing nervous system. Choose low-mercury alternatives like salmon, trout, and shrimp.
5. Alcohol and Caffeine
Alcohol and caffeine should be avoided during pregnancy. Both substances can cross the placenta and may have negative effects on your baby’s development. Opt for decaffeinated beverages and avoid alcohol entirely to ensure a healthy pregnancy.
By staying away from these foods during pregnancy, you can reduce the risk of potential complications and promote a healthy and safe environment for you and your baby.
Diet to Avoid During Pregnancy
During your pregnancy, it is important to stay away from certain foods to ensure a healthy pregnancy. Here is a list of foods to avoid:
- Raw or undercooked meats: Raw or undercooked meats can contain bacteria that can harm you and your baby. Make sure to cook all meats thoroughly.
- Raw eggs: Raw eggs can carry salmonella, which can cause food poisoning. Avoid consuming foods that contain raw eggs, such as homemade mayonnaise or cookie dough.
- Unpasteurized dairy products: Unpasteurized dairy products can contain harmful bacteria, such as Listeria. Opt for pasteurized dairy products to ensure their safety.
- Fish with high mercury levels: Some fish, such as shark, swordfish, king mackerel, and tilefish, contain high levels of mercury. Mercury can be harmful to your baby’s developing nervous system. Choose fish with lower mercury levels, such as salmon, trout, and shrimp.
- Caffeine: Consuming too much caffeine during pregnancy can increase the risk of miscarriage and low birth weight. Limit your intake of caffeine by avoiding coffee, tea, and energy drinks.
- Alcohol: It is important to completely avoid alcohol during pregnancy. Alcohol can cause birth defects and developmental issues in your baby.
- Unwashed fruits and vegetables: Unwashed fruits and vegetables can contain harmful bacteria. Make sure to wash all fruits and vegetables thoroughly before consuming them.
- Processed and junk foods: Processed and junk foods are high in unhealthy fats, sugars, and additives. These foods provide little nutritional value and can contribute to excessive weight gain during pregnancy. Opt for whole, unprocessed foods instead.
By avoiding these foods and maintaining a healthy diet during your pregnancy, you can help ensure the well-being of both you and your baby.
Foods to Eliminate from Your Pregnancy Diet
During pregnancy, it’s important to stay away from certain foods to ensure the health and well-being of both you and your baby. These foods can pose a risk of foodborne illnesses or contain potentially harmful substances that can harm your developing baby.
Here are some foods to avoid or eliminate from your pregnancy diet:
- Raw or undercooked meat, poultry, and eggs – These can contain harmful bacteria like salmonella or listeria that could cause infections.
- Unpasteurized dairy products – These can carry bacteria such as Listeria monocytogenes, which can lead to serious illnesses.
- Raw seafood – Consuming raw seafood increases the risk of bacterial or parasitic infections.
- High-mercury fish – Certain types of fish, like shark, swordfish, king mackerel, and tilefish, can contain high levels of mercury, which can harm your baby’s developing nervous system.
- Caffeine – It is recommended to limit your caffeine intake during pregnancy as excessive consumption may be linked to an increased risk of miscarriage or preterm birth.
- Alcohol – Completely avoid alcohol during pregnancy as it can cause fetal alcohol spectrum disorders, leading to developmental issues.
- Unwashed fruits and vegetables – To reduce the risk of bacterial contamination, make sure to thoroughly wash all fruits and vegetables before eating them.
- Raw sprouts – Raw sprouts, such as alfalfa, clover, radish, and mung bean sprouts, can carry bacteria like Salmonella or E. coli.
- Processed or deli meats – These may contain Listeria bacteria and should be avoided or thoroughly heated before consuming.
By eliminating these foods and following a healthy pregnancy diet, you can help ensure a safe and healthy pregnancy for both you and your baby.
High-Mercury Fish and Seafood
During pregnancy, it is essential to be mindful of the types of fish and seafood you consume. Some varieties of fish can contain high levels of mercury, which can be harmful to your baby’s developing nervous system.
To ensure a healthy pregnancy, it is recommended to stay away from or avoid certain types of fish and seafood. These include shark, swordfish, king mackerel, and tilefish, as they tend to have higher mercury levels. It is also advisable to eliminate or limit your intake of albacore tuna.
Mercury is a naturally occurring element that can build up in the bodies of fish and seafood. When consumed in high amounts, it can be toxic to your baby’s developing brain and nervous system. Therefore, it is best to choose fish and seafood that are low in mercury for a safe and healthy pregnancy.
Instead, opt for fish and seafood that are low in mercury and high in omega-3 fatty acids, such as salmon, trout, sardines, and shrimp. These are nutritious options that provide important nutrients and promote healthy fetal development.
It is important to note that canned light tuna, catfish, pollock, and salmon are generally considered safe to consume in moderation during pregnancy. However, it is still recommended to limit your overall consumption and vary the types of fish you eat to minimize potential exposure to mercury.
By being aware of the mercury levels in different types of fish and seafood and making informed choices, you can maintain a healthy diet during pregnancy and support your baby’s growth and development.
Caffeine-Rich Drinks
During pregnancy, it is important to carefully consider the foods and drinks you consume to ensure a healthy pregnancy. One item to stay away from is caffeine-rich drinks.
Caffeine, found in coffee, tea, energy drinks, and soda, is a stimulant that can increase your heart rate and blood pressure. In addition, caffeine is a diuretic, which means it can cause increased urination and potentially lead to dehydration.
Studies have shown that consuming high levels of caffeine during pregnancy may increase the risk of miscarriage and preterm birth. It can also affect fetal growth and development, as caffeine can cross the placenta and reach the baby.
To eliminate or reduce your caffeine intake during pregnancy, it is important to avoid or limit the consumption of caffeine-rich drinks. Instead, opt for water, herbal tea, or decaffeinated beverages. If you can’t completely eliminate caffeine from your diet, try to limit your intake to less than 200 milligrams per day.
Remember, every pregnancy is different, so it is always best to consult with your healthcare provider for personalized advice on your caffeine consumption during pregnancy.
Raw and Undercooked Meat
During pregnancy, it is important to stay away from certain foods that can pose a risk to both you and your baby. One of these foods is raw or undercooked meat. Consuming raw or undercooked meat can increase your risk of foodborne illnesses, such as salmonella and toxoplasmosis.
To avoid these potential risks, it is essential to eliminate raw or undercooked meat from your diet during pregnancy. This includes foods such as sushi, rare steak, and raw or undercooked eggs with runny yolks. Make sure to cook meat thoroughly, ensuring that it reaches an internal temperature of at least 160°F (71°C) to kill any harmful bacteria.
Raw and undercooked meat can contain harmful bacteria and parasites that can make you and your baby sick. These risks are particularly high during pregnancy because your immune system is weakened, making it harder to fight off infections. Therefore, it is crucial to take extra precautions and avoid these foods to protect yourself and your baby.
Unpasteurized Dairy Products
To maintain a healthy pregnancy, it is important to carefully consider your diet and eliminate certain foods that could pose a risk to you and your baby. One such group of foods to stay away from are unpasteurized dairy products.
During pregnancy, your immune system undergoes changes, making you more susceptible to foodborne illnesses than usual. Unpasteurized dairy products, including milk, cheese, and yogurt, can harbor harmful bacteria such as Listeria, Salmonella, and E. coli.
Pasteurization is a process of heating the dairy products to kill off any harmful bacteria, making them safe for consumption. However, unpasteurized dairy products are not subjected to this process, and therefore, may contain bacteria that can lead to infections and serious health issues.
Consuming unpasteurized dairy products during pregnancy can increase the risk of miscarriage, premature birth, stillbirth, and other complications. Additionally, these bacteria can also cause illnesses such as listeriosis, which can be especially dangerous for pregnant women and their developing babies.
To avoid these risks, it is essential to eliminate unpasteurized dairy products from your diet when you are pregnant. Make sure to thoroughly read food labels and avoid products that indicate “raw” or “unpasteurized” on their packaging. Opt for pasteurized alternatives instead, which are considered safe for consumption during pregnancy.
When in doubt, consult with your healthcare provider or a registered dietitian to seek advice on what foods to avoid and what alternatives you can incorporate into your diet to ensure a healthy and safe pregnancy. Taking these precautions will help protect both you and your baby from potential foodborne infections and complications.
Alcohol
During pregnancy, it is important to stay away from alcohol completely. Alcohol can have harmful effects on the developing fetus and can lead to serious health problems. It is best to avoid alcohol during the entire pregnancy to ensure the health and well-being of both the mother and the baby.
There is no safe level of alcohol consumption during pregnancy, as even small amounts can increase the risk of miscarriage, stillbirth, and birth defects. Alcohol can also affect the baby’s brain development and cause lifelong learning and behavioral problems.
Foods and Beverages to Avoid
- Beer
- Wine
- Liquors
It is important to read labels and eliminate any foods that may contain alcohol, such as certain desserts, sauces, and marinades. Some over-the-counter medications and herbal remedies may also contain alcohol, so it is important to consult with a healthcare provider before taking any medications during pregnancy.
It is best to stay away from social situations where alcohol is being served to avoid any temptation or exposure to secondhand alcohol. Instead, opt for non-alcoholic beverages such as water, sparkling water, herbal tea, or mocktails.
Remember, the health and well-being of your baby should always be the top priority during pregnancy. It is recommended to seek support from your healthcare provider or a support group if you are struggling with alcohol cravings during pregnancy.
Soft Cheeses
Soft cheeses are a delicious addition to any diet, but they should be eliminated from your pregnancy diet to stay safe and avoid potential risks. Soft cheeses, such as Brie, Camembert, and feta, can contain harmful bacteria called listeria, which can cause serious health problems for both you and your baby during pregnancy.
Listeria is a type of bacteria commonly found in soil, water, and some animals. It can also contaminate certain foods, including soft cheeses, that are made from unpasteurized milk. Listeriosis, the infection caused by listeria, can lead to miscarriage, stillbirth, premature delivery, or severe illness in newborns.
To protect yourself and your baby, it is best to avoid soft cheeses during pregnancy. Check the label or ask your doctor or midwife before consuming any cheese to ensure it is safe. Stay away from soft cheeses made from unpasteurized milk, as pasteurization kills the harmful bacteria and reduces the risk of listeria contamination.
If you are a fan of soft cheeses, don’t worry – there are still plenty of other types of cheeses that you can enjoy safely during pregnancy. Hard cheeses, such as cheddar, mozzarella, and Swiss, are generally safe to eat because they are made from pasteurized milk. Cooked soft cheeses, like those melted in cooked dishes, can also be consumed as the cooking process kills the bacteria.
In conclusion, while soft cheeses may be tempting, it is important to eliminate them from your pregnancy diet to stay safe. By avoiding soft cheeses made from unpasteurized milk, you can reduce the risk of listeria infection and ensure a healthy pregnancy for you and your baby.
Raw Eggs
During pregnancy, it is important to be mindful of the foods you consume to ensure a healthy and safe pregnancy for both you and your baby. One food item that you should avoid and eliminate from your diet is raw eggs.
Raw eggs pose a risk of foodborne illnesses, such as salmonella, which can be harmful to both you and your developing baby. Consuming raw eggs increases the chances of salmonella contamination, putting you at a higher risk of diarrhea, vomiting, and abdominal pain.
To stay safe during pregnancy, it is best to avoid any foods that contain raw or undercooked eggs. This includes foods such as homemade mayonnaise, Caesar salad dressing, Hollandaise sauce, and certain desserts like mousse or tiramisu. Make sure to thoroughly cook your eggs before consuming them to eliminate any potential risks.
If you are unsure whether a product contains raw eggs, make sure to check the label or inquire at the restaurant or store. It is always better to be safe than sorry, so it is recommended to stay away from any food that may potentially contain raw eggs.
Instead, opt for cooked eggs, which are a great source of protein and essential nutrients. You can enjoy scrambled eggs, hard-boiled eggs, or omelettes as part of a healthy pregnancy diet. Just make sure the eggs are cooked thoroughly to reduce any risks.
Remember, your health and the health of your baby are of utmost importance during pregnancy. By being mindful of the foods you consume and making the necessary changes to your diet, you can ensure a healthy and safe pregnancy journey.
Processed Meats
During pregnancy, it is important to stay away from certain foods that may pose a risk to the health of the mother and the baby. Processed meats are one such category of foods that should be eliminated from the pregnancy diet.
Processed meats are made by adding various additives and preservatives to extend their shelf life and enhance their flavor. These meats often contain high levels of sodium, nitrates, and other harmful chemicals, which can be detrimental to both the mother and the developing baby.
Consuming processed meats during pregnancy has been linked to an increased risk of gestational diabetes, high blood pressure, and preterm birth. Additionally, these meats may also contain harmful bacteria, such as Listeria, which can cause serious infections.
To avoid processed meats during pregnancy, it is important to read food labels carefully and choose fresh, unprocessed alternatives. Opt for lean meats, such as chicken, turkey, and fish, which are rich in protein and essential nutrients. It is also recommended to cook the meats thoroughly to eliminate any potential bacteria.
| Processed Meats to Avoid During Pregnancy |
|---|
| Bacon |
| Sausages |
| Ham |
| Hot dogs |
| Salami |
| Pepperoni |
Conclusion
While it may be tempting to indulge in processed meats during pregnancy, it is best to avoid them in order to maintain a healthy diet. By eliminating these foods from your diet, you are reducing the risk of potential health complications and ensuring the well-being of both you and your baby.
High-Sodium Foods
During pregnancy, it’s important to stay away from high-sodium foods to ensure a healthy diet. Excess sodium can lead to water retention and increased blood pressure, which can be harmful to both you and your baby. It’s important to eliminate or minimize your intake of these foods during pregnancy.
Here are some high-sodium foods to avoid:
| Foods | Sodium Content |
|---|---|
| Processed meats (such as deli meats, bacon, and hot dogs) | High |
| Canned soups | High |
| Fast food (such as burgers, fries, and pizza) | High |
| Salty snacks (such as chips and pretzels) | High |
| Processed cheese | High |
| Pickles and olives | High |
| Sauces and condiments (such as soy sauce, ketchup, and salad dressings) | High |
It’s important to read labels and check the sodium content of the foods you consume during pregnancy. Opt for low-sodium or sodium-free alternatives whenever possible. Additionally, try to cook meals at home using fresh ingredients, as this allows you to have better control over the sodium content of your meals.
Remember, a balanced and nutritious diet is crucial for a healthy pregnancy, so be mindful of the high-sodium foods you consume to ensure the best possible outcome for you and your baby.
Artificial Sweeteners
During pregnancy, it is important to stay away from artificial sweeteners. These are synthetic sugar substitutes that are often used as a low-calorie alternative to sugar. While they may seem like a good option, artificial sweeteners have been linked to various health risks and it is best to avoid them during pregnancy.
Dangers of Artificial Sweeteners
Artificial sweeteners such as saccharin, aspartame, sucralose, and acesulfame potassium may have negative effects on your pregnancy. Studies have shown that consuming high amounts of artificial sweeteners can lead to an increased risk of preterm delivery and other complications.
Pregnant women should eliminate artificial sweeteners from their diet to ensure the health and well-being of their baby. These sweeteners do not provide any nutritional value and consuming them during pregnancy can potentially harm the development of the baby.
Alternatives to Artificial Sweeteners
If you have a sweet tooth and want to satisfy cravings during pregnancy, there are healthier alternatives to artificial sweeteners. Natural sweeteners such as honey, maple syrup, and stevia can be used in moderation to add sweetness to your foods and beverages.
It is important to note that while natural sweeteners are generally considered safe during pregnancy, moderation is key. Excessive consumption of any sweeteners, natural or artificial, can lead to unhealthy weight gain and other complications.
Consult with your healthcare provider for personalized guidance on what sweeteners are safe for you to consume during pregnancy. They can help you create a well-balanced diet plan that supports both your health and the growth of your baby.
Conclusion
Artificial sweeteners should be avoided during pregnancy due to the potential risks they pose. It is best to eliminate them from your diet and opt for healthier alternatives. Remember to consult with your healthcare provider for personalized advice on managing your diet during pregnancy.
Excessively Sugary Foods
When it comes to your pregnancy diet, it’s important to avoid foods that are excessively sugary. These foods can have negative effects on both you and your baby. Excess sugar can lead to weight gain, gestational diabetes, and other health issues.
To stay healthy during pregnancy, it’s important to eliminate or minimize the consumption of sugary foods. This means cutting back on items like soda, candy, baked goods, and sugary cereals. Instead, focus on incorporating nutrient-dense foods into your diet that will provide you and your baby with the necessary vitamins and minerals.
Avoiding excessively sugary foods doesn’t mean you have to completely eliminate all sweets from your diet. There are plenty of healthier alternatives that can satisfy your sweet tooth without compromising your health. Opt for snacks like fresh fruits, yogurt, or homemade treats made with natural sweeteners like honey or maple syrup.
By staying away from excessively sugary foods, you can maintain a balanced pregnancy diet and support the overall health of you and your baby.
Unwashed Fruits and Vegetables
During pregnancy, it is important to pay close attention to your diet in order to ensure a healthy outcome for both you and your baby. While there are many foods that are beneficial for pregnant women, there are also certain foods that should be eliminated or avoided to minimize any potential risks or complications.
Stay Away from Unwashed Fruits and Vegetables
Fruits and vegetables are an essential part of a balanced pregnancy diet. They provide important vitamins, minerals, and fiber that contribute to a healthy pregnancy. However, it is crucial to ensure that they are properly washed before consumption.
Unwashed fruits and vegetables can be contaminated with harmful bacteria, such as Listeria and E. coli, which can lead to foodborne illnesses. These bacteria can pose serious risks to both you and your developing baby, increasing the chances of complications such as miscarriage, premature birth, or developmental issues.
To avoid these risks, always make sure to thoroughly wash your fruits and vegetables before eating or cooking with them. Start by rinsing them under cold running water to remove any visible dirt or debris. Use a brush to gently scrub the surface of harder fruits and vegetables, such as melons or potatoes, to remove any stubborn dirt or residue. It is also recommended to peel the skins of fruits and vegetables whenever possible.
Additionally, consider buying organic fruits and vegetables, as they are grown without the use of harmful pesticides or chemicals. Organic produce is typically safer and healthier for both you and your baby.
In summary, while fruits and vegetables are an important part of a healthy pregnancy diet, it is crucial to ensure that they are properly washed to eliminate any potential bacteria. By taking these precautions, you can enjoy the benefits of a nutritious diet while minimizing any potential risks or complications during pregnancy.
Highly Processed Foods
During pregnancy, it is important to pay attention to the foods you consume in order to stay healthy and support the growth of your baby. Highly processed foods should be avoided and eliminated from your diet as much as possible.
Highly processed foods are typically high in added sugars, unhealthy fats, and artificial additives. These foods often lack essential nutrients that are needed during pregnancy, such as vitamins, minerals, and fiber. Consuming these types of foods can increase the risk of gestational diabetes, excessive weight gain, and other health complications.
Examples of highly processed foods to stay away from during pregnancy include:
- Sugary snacks and desserts: Cakes, cookies, candies, and other sweet treats are often loaded with added sugars and offer little nutritional value.
- Fast food: Burgers, fries, and other fast food options are typically high in unhealthy fats and sodium. They lack the essential nutrients needed to support a healthy pregnancy.
- Processed meats: Deli meats, sausages, and hot dogs are often high in sodium and may contain harmful additives. These meats should be avoided or consumed sparingly.
- Sweetened beverages: Soft drinks, fruit juices, and sweetened teas are filled with added sugars and can contribute to excessive weight gain and gestational diabetes.
- Pre-packaged meals and snacks: Convenience meals, chips, and other packaged snacks are often high in unhealthy fats, sodium, and preservatives. These should be limited or avoided during pregnancy.
Instead of consuming highly processed foods, focus on incorporating whole, nutrient-dense foods into your diet. Opt for fresh fruits and vegetables, lean proteins, whole grains, and healthy fats. These foods will provide the necessary nutrients for a healthy pregnancy and support the growth and development of your baby.
Remember, it is essential to consult with a healthcare professional or registered dietitian to create a personalized pregnancy diet plan that suits your individual needs.
Raw Shellfish
During pregnancy, it is important to be cautious about the foods you consume in order to avoid potential risks to both you and your baby. One type of food that should be avoided is raw shellfish.
Raw shellfish, such as oysters, clams, and mussels, can be contaminated with harmful bacteria or viruses. These bacteria and viruses can lead to food poisoning, which can be especially dangerous during pregnancy.
Food poisoning from raw shellfish can cause symptoms such as nausea, vomiting, diarrhea, and abdominal pain. Additionally, certain bacteria found in raw shellfish, such as Vibrio vulnificus, can cause severe infections that may require hospitalization.
To stay safe during pregnancy, it is best to eliminate raw shellfish from your diet. Instead, opt for cooked shellfish, such as steamed or grilled options. These cooking methods help to eliminate any potential harmful bacteria or viruses.
It is also important to note that some types of shellfish, such as lobster and crab, can be safe to consume during pregnancy if they are cooked thoroughly. However, it is always recommended to consult with your healthcare provider before adding any new foods to your diet during pregnancy.
In conclusion, to ensure a healthy pregnancy, it is important to avoid raw shellfish and instead choose cooked shellfish options. By eliminating raw shellfish from your diet, you can mitigate the risks of food poisoning and other potential complications during pregnancy.
Unwashed Sprouts
During pregnancy, it is important to take extra precautions when it comes to the foods you eat to ensure the health and safety of both you and your baby. One type of food that you should avoid during pregnancy is unwashed sprouts.
Sprouts, such as alfalfa, bean, and clover sprouts, are known to carry a high risk of bacteria contamination, particularly salmonella and E. coli. These bacteria can cause food poisoning, which can have serious consequences for both you and your baby.
Why should you avoid unwashed sprouts?
Unwashed sprouts can harbor bacteria on their surface, which can easily contaminate the sprouts during growth and cultivation. If they are eaten raw or lightly cooked, these bacteria can cause infections and lead to symptoms such as nausea, vomiting, diarrhea, and fever. In severe cases, it can even lead to miscarriage, premature birth, or a serious infection in your baby.
How to eliminate the risk?
To avoid the risks associated with unwashed sprouts, it is best to eliminate them from your pregnancy diet. If you still want to consume sprouts, make sure to cook them thoroughly, as cooking can kill the harmful bacteria. However, it is generally recommended to avoid sprouts altogether, as even cooking may not completely eliminate the risk.
Additionally, always make sure to wash your hands and any utensils that come into contact with sprouts to prevent cross-contamination. It is also a good idea to purchase sprouts from reputable sources and ensure that they have been properly washed and stored.
Overall, while sprouts are often considered a healthy addition to a normal diet, it is best to stay away from them during pregnancy. By eliminating unwashed sprouts from your diet, you can ensure a healthy and safe pregnancy for both you and your baby.