Pregnancy is an extremely special time of a woman’s life. It’s filled with changes and new experiences. Your body is charged with hormones and there’s new life developing inside you. Given all the transformations that are taking place, the subject of what to eat, and also what not to eat get’s a whole new meaning.

The topic of food seems to become first and foremost in the lives of pregnant women. Unfortunately, it can end up being a very sticky subject. The various hype surrounding what is a proper diet may actually be quite confusing. The information out there is steeped in myth and false facts. Fortunately, though, according to experts, one’s diet need not change drastically; it’s simply a matter of choosing wisely.

When it comes down to it, according to doctors and nutritionists, it’s best to take a healthy approach. Choose wisely. While this may seem like very common knowledge, getting down into the precise points of what you can and can’t eat, it does get very perplexing. Often the matter is made too complicated.

The matter gets more convoluted when family and friends are so keen on offering their own tips and advice. Even strangers like to get in on the game and tell you what you should and shouldn’t eat, often without your solicitation. This extra information can become quite disconcerting. The facts are confounded with urban myths and folklore.

Indeed, matters aren’t helped by the fact that it seems like every time you turn around there’s a new article published in some obscure scientific journal that purports such and such food is actually bad for you or vice versa, it’s actually really good for you. Reports often contradict each other. This mishmash of information only ends up making more women even more confused.

When all is said and done, all this information flying around is hard to wrap your head around. Rather than giving you answers, you just have a headache.

The basics, however, are pretty simple to remember. Essentially, you don’t really have to modify your diet too much from what you normally eat. Put into practice the rules of healthy eating-abide by moderation and good sense.

There are some general guidelines you should keep in mind when pregnant. Most of these actually apply to every day situations, whether you are or aren’t pregnant.

1. When it comes to fruits and vegetables, remember to wash before you eat. This goes for items with rinds and skins too; avocado and melons, for instance are known to contain bacteria that can be transferred from the skin when cutting into them.

2. Meat, poultry, and egg. Lean meats, poultry and eggs are rich in protein and some vitamins and are an important part of a healthy pregnancy eating plan. However,  pregnant women should avoid eating raw or undercooked meats, poultry and eggs because they can increase their risk of a number of food-borne illnesses (including listeriosis, E. coli and Campylobacter infections, salmonellosis and toxoplasmosis).

Pregnant women should use a meat thermometer to make sure that meat and poultry are thoroughly cooked. Recommended temperatures are as follows (5):

• Pork roasts and chops, cooked to at least 145 F.
• Beef, veal and lamb roasts and steaks, at least 145 F.
• Ground beef, veal, lamb and pork, at least 160 F.
• Ground poultry, at least 165 F.
• Chicken breasts, at least 170 F.
• Whole poultry, at least 180 F.

Eggs, which can be contaminated with Salmonella, should be cooked until both the yolk and white are firm. Pregnant women should avoid foods made with raw or partially cooked eggs, like egg nog and hollandaise sauce. Always cook food carefully. Play it safe and go for well done.

3. Wash your hands before and after handling meat products.

4. Limit your intake of junk foods and other high-fat foods. Choose healthier alternatives (i.e., lower in fat and chemical content) that will still satisfy your craving.

5. Fish. Fish especially those containing omega-3 fatty acids may aid fetal brain development and may reduce the risk of premature delivery (1, 2). For these reasons, many types of fish are healthy choices for pregnant women.

Pregnant women should not eat fish that can be high in mercury, like shark, swordfish, king mackerel and tilefish. They can eat up to 12 ounces a week of fish that are low in mercury, including shrimp, salmon, pollock, catfish and canned light tuna.

Pregnant women should make sure all fish they eat is thoroughly cooked to kill any disease-causing bacteria or parasites. Fish should be cooked until it is opaque and flakes easily with a fork, or a food thermometer measures an internal temperature of at least 145 F. 

6. Alcohol should be avoided.

7. Milk, yoghurt, hard cheese preferably low fat.  Avoid unpasteurized milk or foods made from it.

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