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Pregnancy Foods: What You Should Eat And Avoid

03/13/2015 01:06 EDT | Updated 03/13/2015 01:59 EDT
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Woman holding sushi by chopsticks

If you're expecting, by now you've probably heard every rule there is regarding nutrition. Avoid sushi, stop drinking alcohol and make sure you stay away from those store-bought hot dogs.

While health experts will tell you most of these rules are true, understanding nutrition during pregnancy has more to do with your immune system rather than a list of "bad foods."

"During pregnancy, it is important to take in enough calories, vitamins and nutrients to support the growing baby and to meet mothers’ demands," says registered dietitian Lydia Knorr. "The body’s immunity is not as strong during pregnancy."

Now, you may also be familiar with the phrase, "eating for two," but Knorr adds this doesn't mean you should be consuming additional calories to "feed your baby."

"You do not need to consume additional calories until the third trimester when you need an extra 200 calories a day, which isn’t much – it works out to about two slices of wholegrain toast with margarine," she adds. If you do find yourself extra hungry in the first couple of months, stick to healthy and low-fat foods like fruit, low-fat yogurt or whole grain products.

Nutrition during pregnancy also means limiting some of your favourites. If you're a regular coffee drinker, for example, you want to consider having fewer cups to limit your caffeine intake.

And if you have a hard time adjusting to a new diet right away, instead of foods, focus on the vitamins. Knorr adds the most important vitamins during pregnancy include iron, folic acid, calcium, vitamin D and others mentioned below.

Knorr has made list of the top seven foods you should avoid or cut back on during pregnancy, as well as the foods you should add to your diet. Have something we missed? Let us know in the comments below.

Foods To Eat And Avoid For Pregnancy