怀孕可以与食物建立怪异的关系。您可能会开始渴望某些以前从未喜欢过的食物，并吞噬您曾经喜欢的食物。
此外，保持在哪种食物可以吃的食物以及您应该避免或适度的食物上可能会感到压力很大。这是因为有些食物可以使您面临食物中毒的风险更大。
“由于妇女的免疫系统在怀孕期间较弱，因此某些食物会使孕妇面临更高的风险food-borne illnesses,” saidJennifer Hofmeister，Obgyn医师助理主頁(欢迎您)横幅健康Clinicin Loveland, CO. “This is when a small number of bacteria in certain foods causes illness or even pregnancy complications.”
现在，您已经期待了很多想法，因此，我们已经汇总了一份食物和饮料清单，以避免，适度和何时怀孕时加载。
First, let’s start with what you can have to eat and drink.
吃的食物
在怀孕期间，目标是大部分时间都在吃营养食品。霍夫梅斯特说：“怀孕期间的营养强调了水果，蔬菜，瘦肉蛋白（每天70克，尤其是在第二和第三个三个蛋白质中）和水。”“甜点和加工食品等零食很好，但适度。”
When counseling pregnant women, Hofmeister recommends filling their plates with fresh fruits and vegetables, whole grains, lean proteins (andplant-based meats) and low-fat dairy.
It’s always important to eat a variety of foods throughout the day, making certain you get key nutrients both you and your baby need. You will need to consume an extra 300 calories a day!
Here are a few food groups and some suggested sources for a healthy pregnancy diet.
Fruits and vegetables:Fruits and vegetables are low in calories and filled with fiber, vitamins and minerals. Oranges, honeydew, broccoli and tomatoes are good sources of vitamin C. And dark green leafy vegetables and legumes like black beans are a good source of folic acid. Just make sure you properly wash fruits and vegetables before eating them.
Breads and grains:全谷物和富集的产品提供重要的营养素，例如铁，维生素B，纤维和一些蛋白质。每天至少一半的碳水化合物应来自全谷物，例如燕麦片和全麦面食。
[还请阅读“How Much Iron Should You Be Getting。”]]
瘦蛋白：瘦蛋白含有维生素B和铁，这对于您的婴儿的生长很重要。蛋白质丰富的食物包括鸡肉，豆类，巴氏杀菌奶酪，低脂牛奶，坚果和种子。该清单中包括鸡蛋和鱼，但是我们将在一分钟内进行一些特别的考虑。
乳制品：You should aim for three to four servings of dairy each day. Calcium, found in dairy and some vegetables, is essential for strong bones, normal blood clotting and muscle and nerve function. Good sources of calcium include pasteurized low-fat milks (and plant-based milks), cheese and yogurt.
食物要谨慎
Some foods should be limited during your pregnancy because of the effects they can have on you and your baby when consumed in large quantities.
Caffeine
如果咖啡或茶是生命，在怀孕期间放弃它可能真的很困难。好消息是，您不必放弃冷火鸡，您可能只需要每天削减一杯即可。
“孕妇能有200到300米illigrams of caffeine per day,” Hofmeister said. “It’s best to get your caffeine from natural sources, such as coffee or tea, and avoid sugary sodas and energy drinks which are high in caffeine and contain other additives.”
限制你有多少咖啡因的原因each day is that it’s absorbed very quickly and passes easily to the placenta. In high quantities, caffeine has been shown to affect fetal growth and increase the risk of low birth weight at delivery.
Herbal tea
我知道我知道。我们只是谈论咖啡和茶，但是草药茶是一个整个问题。草药茶已经使用了几个世纪来帮助某些疾病，但有些与流产有关。底线：在饮用之前，请先询问您的医疗保健提供者。
Safe-to-eat fish
Raw and undercooked seafood, which we’ll discuss in a minute, are no-no’s during pregnancy, but there are some fish that are OK to have in moderation during pregnancy. You should eat no more than 1 to 2 portions of oily fish a week, such as salmon, trout or herring, or other seafood, such as shrimp and cooked oysters. You can have up to 6 ounces a week of albacore (white) tuna or tuna steaks. You can also enjoy sushi, as long as the fish is cooked.
Eggs
Undercooked or raw eggs pose a risk for foodborne illness, but this doesn’t mean you can’t enjoy eggs altogether. “Eggs can contain salmonella, so they need to be cooked thoroughly before eating,” Hofmeister said. Instead of over easy, cook scrambled eggs well-done or enjoy them hard-boiled.
[还请阅读“Are Eggs Everything They’re Cracked Up to Be?”]
熟食和加工肉
Hot dogs, cold cuts and deli meat can also contain harmful bacteria. If you want to enjoy them, you’ll need to heat them to steaming hot to kill any bacteria.
Food and drink to avoid
以下是您应该完全避免的事情。
酒精
酒精会影响宝宝的发育和其他重要的身体部位，因为它通过血液传给婴儿。它甚至可能会对孩子出生后的生活产生持久的影响，从而导致身体和发育障碍。
“There’s no safe amount of alcohol to consume at any point during pregnancy,” Hofmeister said.
高汞鱼和生海鲜
Seafood such as swordfish, some types of tuna, shark, mackerel and tilefish are high in levels of mercury and should be avoided during pregnancy. If you consume high-mercury fish regularly, mercury can build up in your bloodstream and can be passed to your baby, which can cause damage to their developing brain and nervous system.
Raw or undercooked seafood should also be avoided because it can contain bacteria and viruses, such as listeria, which can cause miscarriage, stillbirths and preterm births and deaths. If you want to enjoy sushi, make sure the seafood is cooked.
Raw, undercooked and cured meats
生肉生或未煮熟的肉可以携带有害细菌，例如李斯特菌，大肠杆菌，沙门氏菌，弓形虫，可以使您和未出生的婴儿病得很重。与其订购汉堡或牛排稀有，不如要求做得好。
Cured meats like salami, pepperoni, chorizo and prosciutto (unless cooked thoroughly) should be avoided as they might have parasites in them that causetoxoplasmosis.
Unpasteurized milk, cheese and fruit juice
It’s best to avoid raw milk, unpasteurized cheese and soft-ripened cheese (like goat cheese, brie, feta, Camembert, queso fresco or blanco) because of the potential risk of harmful bacteria. The same goes for unpasteurized juice.
To minimize your risk of infection, eat or drink only pasteurized milk, cheese and fruit juice.
Raw sprouts
在怀孕期间，沙拉很棒，但是避免使用苜蓿，三叶草，萝卜和绿豆等生萌芽，因为它们可能被沙门氏菌污染。但是，如果您仍然想吃它们，sprouts are safe to consume如果他们被彻底煮熟。
The bottom line
虽然在您可以和不能吃的东西方面似乎有很多规则，但最重要的是找到为您和未出生的婴儿提供营养的食物。
If you have questions about dietary restrictions (such as vegetarian or无乳制品) or whether a food is safe to eat during pregnancy,talk to your health care provider.
