Читать книгу Nutrition For Dummies - Carol Ann Rinzler - Страница 45

The 2020 edition of the Dietary Guidelines for Americans is the first one in which the scientific advisory committees chose to focus on how what a pregnant woman eats affects the health of her developing baby. Here’s their advice based on what they found:

1 Women of child-bearing age should be encouraged to achieve and maintain a healthy weight before becoming pregnant and during pregnancy itself. (For more on healthful weight, check out Chapter 4.)

2 When picking a dietary pattern, aim for one rich in fruits and veggies, whole grains, seafood, and vegetable oils while cutting back on added sugars, refined grains, and red and processed meats. (More on that in Chapter 17.)

3 Choose plant foods that are good sources of important vitamins such as folate and minerals such as calcium.

4 Don’t worry about allergens unless it’s the mother’s allergy. What a pregnant woman eats does not appear to create allergies in the baby.

5 Include at least 8 ounces and as much as 12 ounces of seafood once a week. Aim for seafood low in mercury and high in protective omega-3 fatty acids.

6 No alcohol. Period.

7 Stay away from chancy, possibly contaminated foods such as unpasteurized milk and undercooked meats.