YOUR DIET

FIND OUT IF YOU REALLY DO NEED TO EAT FOR TWO AND WHAT FOODS YOU SHOULD AVOID.

Right now and in your second trimester you don’t need any more calories than you did before you were pregnant. So you should be aiming for about 2000 calories a day. However, you will need to add an extra 200 to 300 calories to your diet during your third trimester. This may sound like a lot, but it's actually only the equivalent of about one or two glasses of low-fat milk.

Make calories count by choosing healthy snacks such as yogurt and fruit, which will boost your calcium intake and help you get your daily dose of vitamins and minerals. The occasional slice of cake won't cause more of a health risk than before you were pregnant, so it’s OK to treat yourself to something sweet once in a while!

Here are some foods to avoid during pregnancy:

  • Anything that has not been cooked to the proper temperature.
  • Raw sprouts (including radishes), raw fish and raw eggs.
  • Fish that contains high levels of mercury such as swordfish, shark, king mackerel, tilefish and tuna.
  • Raw and unpasteurized dairy products such as milk and yogurt. Also, unpasteurized cheeses such as brie, feta, camembert, Danish blue, Roquefort and Mexican-style queso blanco and queso fresco.
  • Cut back on caffeine because it can affect the fetal heart rate and respiration.
  • Some herbal teas are a no-no when you are pregnant, but speak to a herbalist or someone at your local health food store to find out which ones are safe to drink in pregnancy. Always check with your doctor for a complete list of dos and don’ts according to your individual health and needs.
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