Hydration & Nutrition During Pregnancy

Staying hydrated and having a good diet is key to a healthy pregnancy and birth. The following is a list of foods to include in your diet.

Things to look for:

Organic Milk

  • Skim is best


  • Drink 64 oz a day (8 big glasses or 6 little water bottles)

Unprocessed foods

  • Eat whole grains – stay away from white, processed flour
  • No artificial sweeteners
  • Lots of green leafy veggies
  • Have a calcium and protein at each meal

Flax seed or Fish oil – 1000mg capsule twice a day with meals helps with:

  • Help the baby’s brain development
  • Keeps your skin healthy
  • Decreases pre-term labor
  • Softens your stool
  • Decreases your chance of preeclampsia (high blood pressure)

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Things to avoid:

Certain types of fish to avoid –

  • Striped Bass, Tilefish, Mackerel, Shark, Swordfish
  • Albacore tuna (light tuna is fine – no more that 2 cans a week)
  • Limit seafood to 2 meals a week

Juice – limit to one glass a day

  • A piece of fruit instead
  • Add some water to the glass first

Certain types of cheese to avoid

  • Anything unpasturized
  • Feta, Brie, camembert, blue-veined cheeses
  • Mexican-style queso blanco fresco

Lunch meat and hot dogs

  • Choose meats without nitrates
  • May contain bacteria called listeria. You can kill the bacteria if you heat the meat to steaming hot.
  • Be sure to cook all meat to well done
  • Avoid all sushi or other raw fish.

“Empty” calories

  • Foods high in sugars and fats
  • Look for snacks and meals with protein and fiber

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