pregnancy - nutrition
It’s a well known fact that diet is important before, during
and after pregnancy.
You will already know that:
by eating from the right food groups, you can increase the
level of nutrients passed on through the placenta to nourish your growing
you should avoid smoking, alcohol and
certain foods either before conceiving or
(if you are already pregnant) at the first opportunity.
But have you considered?
Eating mainly organic food prior to conceiving,
throughout your pregnancy and while you are
Just as the chemicals in cigarettes affect your unborn
child, pesticide residues in food may also be passed
through your body and breast milk.
Eat organic as much as possible, but if you can't always
get organic, try to at least avoid the foods listed
These are foods that have been shown in government
surveys to be more likely to have pesticide residues and
to have the greatest number of pesticides. It always
pays to wash, and if possible peel, non-organic produce.
You can also
check out this guide
to find out when it's worth spending the extra money for
organic fruits and vegetables, and when to scrimp.
"The Dirty Dozen":
United States -
More information on the Dirty Dozen
'The NZ Dirty Dozen'
Types of foods to avoid:
To avoid the risk of listeria, pregnant women should avoid the
following foods. You should also take particular care to handle, store and
reheat food carefully, particularly chicken.
Also, read these NZ Food Safety Authority
recommendations on the consumption of seafood to keep your exposure to
mercury within safe limits during pregnancy.
- any chilled or frozen fish or seafood products (unless
throughly reheated until piping hot)
pre prepared salads and coleslaws
soft, semi soft and blue cheeses
foods that contain raw or partly cooked egg (eg mousse,
chilled meats eg ham, chicken and pate.
ready to eat meats (eg rotisserie chicken)
undercooked ready to heat meals
- raw milk
For nutritional reasons, you should also:
This information is not a substitute for professional medical
You should always seek the advice of your doctor or health professional for any
concerns you may have regarding food safety.
What to eat instead:
freshly prepared and well cooked
wholefoods rather than processed foods
drink lots of water
herbal teas are usually recommended (the caffeine free
Stuck for ideas? see our Recipes
for organic cooking tips and recipe ideas. Some herbal teas should be
limited during pregnancy and breastfeeding, so you should always check the
labelling and follow the manufacturer’s instructions.
1. Ministry of Health, Eating for Healthy Pregnant Women. Revised
3. Alison White,
The Safefood Campaign Incorporated
4. Deb Gully,
Preconception detoxification and pregnancy preparation
(Jill Dunn, Nourish)
Nutrition in Pregnancy - 2 articles
(Jill Dunn, Nourish)
How to use Supplemental and Nutritional Healing (for a Range of Conditions)
During Pregnancy. (Emma Leavens, Nutritional Therapist)
Your Pregnancy (Blackmores)
Pregnancy Guide (Commonsense Organics)