The Bad

  • Undercooked eggs

  • Unpasteurized anything: juice, cheese, milk

  • Raw, processed, and undercooked meats

  • Raw fish & sushi

  • Swordfish, shark, tilefish

  • Alcohol, caffeine & energy drinks

  • Cut back on fast food: sausages and hot dogs, cookies, pizza, donuts etc.

The Good

  • Avocados

  • Leafy greens

  • Beef, lamb, veal, pork, kangaroo, lean (lower salt) sausages

  • Salmon, tuna

  • Smaller oily fish (sardines, anchovies & mackerel) are ‘safe’. It is recommended they are consumed 2-3 times a week.

  • Beans & Lentils

  • Nuts, Yogurt, Oatmeal

A 2010 study
by the institute of Medicine found that

of women gained more than the recommended amount of weight during their pregnancies, leading to difficulties during delivery, additional risks to baby, and more difficulty losing weight post-pregnancy.

An astounding number of pregnant women do not consume the recommended amount of many important nutrients: