Pregnancy Safety Tips: What to eat and what not to eat during pregnancy?

There are some foods you should avoid and some foods you should eat more when you’re pregnant because food intake affects you and your baby.


Make sure you understand the pregnancy safety tips and take extra care of you and your baby during pregnancy.


Foods you should eat when you’re pregnant:

Broccoli and dark, leafy greens

Broccoli and dark, leafy greens such as spinach contain many nutrients that pregnant women need. Such as fiber, Vitamin C, iron, and potassium.


Broccoli and leafy veg contain plant compounds that improve the immune system and digestion. These vegetables can also help prevent a common problem among pregnant women which is constipation.

pregnancy safety tips

Fish liver oil

Fish liver oil is made from the fatty liver of fish. The liver oil contains very rich omega-3 fatty acids which are very important for fetal eye and brain development.


Fish liver oil is beneficial for those who don’t eat seafood or supplement because fish liver oil has high vitamin D and omega-3. Eating fish liver oil while you’re pregnant has a lower risk of disease later in the baby’s life.


Lean meat

Chicken, beef, and pork contain high-quality protein. Moreover, beef and pork are rich in iron, choline and Vitamin B, and all these are needed in higher amounts for pregnant women.


Iron is used by red blood cells as a part of hemoglobin. Pregnant women require more iron since the blood volume is always increasing. Low levels of iron can cause premature delivery and low birth weight.

Foods you should avoid during pregnancy:

Raw meat

You should avoid raw seafood and rare or undercooked beef or poultry. Cook all meat and poultry thoroughly until it is steaming hot and no trace of pink or blood can be seen.


Toxoplasmosis is an infection caused by a parasite that is commonly found in meat. If you are pregnant, the infection can be life-threatening to your baby in the womb.


Deli meat

Deli meats have been known to be contaminated with listeria. Listeria can cause miscarriage because listeria can cross the placenta and may infect the baby, which could lead to blood poisoning or infection.


If you are considering to eat deli meats during pregnancy, you need to make sure that you reheat the meat until it is steaming hot.

Fish with mercury

During pregnancy, you should not eat fish that has high levels of mercury. Mercury consumed during pregnancy has been linked to developmental delays and brain damage.


Fish that contain high levels of mercury include tilefish, king mackerel, and swordfish. You can choose to consume fish that has a lower amount like salmon, canned tuna, catfish or tilapia. However, these should be still eaten in moderation.



What you consume during pregnancy directly affect the health and growth of your baby in the womb. This list should be a good start towards a healthy and well-nourished pregnancy.


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