Living in an international city like Milan for my first pregnancy, and then travelling around during my second and now living in Balkans with my third, I came across lots of different opinions about what to eat and not eat during pregnancy.
French friends would vehemently tell me not to eat any cheeses for fear of listeria. My Portuguese friend, Maria, practically grabbed a strawberry out of my mouth when I tried to eat one in front of her (for fear of toxoplasmosis). American friends in London wouldn’t eat sushi or shellfish, but Italian friends would. Advice differs by country and culture. Polish friends will definitely avoid eating row fish and even seafood and absolutely avoid any type of alcohol. Other Europeans, I found, were more likely to drink a glass of wine when pregnant, which Americans seemed less likely to do. Italians aren’t likely to give up their morning cappuccino, while others cut out caffeine entirely.
I was stricter about food, coffee and wine in my first and second pregnancies, but definitely more relaxed during the third. I remember cutting out coffee cold-turkey as soon as I found out I was pregnant with David, only to deal with headaches (coffee withdrawals!) for the next week or so. I always was strict about alcohol in my three pregnancies. One rule I stuck to over the years was to know and trust the source of any foods I deemed risky. I DID eat sushi IF we were in a really good restaurant and I trusted the quality of the fish. I would eat salads in restaurants if I trusted the lettuce greens had been washed well. I avoided all unpasteurized cheeses.
And, in all three pregnancies, I never once worried about strawberries (and never had any issues). Of course, I’m not at all an expert on the topic, but I do believe that if you’re prone to worrying, and eating certain potentially ‘risky’ foods will make you worry about your baby’s safety, then it’s best to avoid them altogether for peace of mind. If you’re more relaxed in general, and trust the food you’re eating or drinking, I think it’s okay to follow your instincts. If you’re struggling to understand what you should and shouldn’t eat, I recommend chatting with a doctor or midwife you trust to help you find a solution you’re comfortable with.
When it comes to pregnancy, it can be really clear what you should NOT be eating, but sometimes not much is spoken abound what you could eat to nutritionally support your pregnancy and babies’ growth.
Here are some foods that are reach in nutrients needed for pregnancy:
- Eggs
- SALMON
- LIVER
- Slow cooked meats
- Leafy greens
- Vegetables
- LENTILS
- Nuts and seeds
- Beetroot
- COD LIVER oil
- Butter
- Avocado
- Naturally fermented foods.
Did you know your baby can begin to develop a preference for healthy foods in utero?
Pregnancy isn’t just a great opportunity to increase the density of your foods for your health and babies’ growth, it’s also an opportunity to begin teaching your babies taste buds what to desire to eat.
Babies in utero can taste what you’re eating via the amniotic fluid and this further progress when breastfeeding begins.
Therefore, what you are eating mama, is exposing them to different flavors and tastes. This can help to set the stage for their food preferences as they transition from milk to solids. This is a great opportunity to include a variety of healthy foods in pregnancy and postpartum.
Infants and babies are more likely to accept a new flavor quickly, compared with toddlers and young kids who can be pickier and take longer.
Thanks for reaching out. I hope these tips will be useful for your pregnancy and not only.
Wishing YOU all the best,
Joanna
xxx
Ps. Also, I would really like to recommend the book: “Real Food Pregnancy. The science and wisdom of optimal prenatal nutrition” by Lily Nichols RDN, CDE.
Find here the first chapter of the book:
Ps. Please, always remember that I am not a doctor, dietician, or specialist in pregnancy. All my suggestions come from my own experience, the specialists I’ve visited, and my interests in the subject. If you have any health problems, keep in mind to contact your doctor first!
