Feed Me! What SHOULD Be On the Menu When You're Pregnant

By GALTime.com Nutritionist Elisa Zied, MS, RD, CDN

It's Pregnancy Awareness Month, so we wanted to give you important information on ways to eat healthy for you and your unborn baby. What could be more important?
Here are some great foods that you can enjoy safely and deliciously.

When you're pregnant and shopping for fish some wonderful low-mercury options include:


  • shrimp
  • salmon
  • catfish
  • canned tuna- light or albacore

( Beware: What Grocery Aisles to AVOID When You're Expecting!)

Buy it in small portions because you can safely consume up to 12 ounces per week of all of those with the exception of the canned albacore tuna. That, you should limit to about 6 ounces per week to keep it safe but still get your healthy fats and all the other great nutrients found in fish.

milkWhen shopping for dairy foods, definitely look for the low-fat and non-fat options and just always make sure all the choices you make are pasteurized.

And, if you really, really, really want to have your sushi, buy it cooked. That way, you're preventing the risk of foodborne illness and still getting the vital nutrients that fish provides.

And if you're pregnant or even think you might be pregnant, it's really important to get enough folate in your diet because that could help prevent birth defects like spina bifida.

Wonderful food sources of folate


Make sure to include several of these several times per week. So, if you're pregnant and looking for delicious food options at your local supermarket, don't despair. There are so many wonderful options to choose from. You just need to know where to look.

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