Pregnancy Diet and Lifestyle: What to Avoid and What to Eat
Simple, doctor-guided tips on foods, habits, and activities to avoid or embrace for a healthy pregnancy.
In short: In pregnancy avoid undercooked meat, unpasteurised cheese, raw eggs, fish high in mercury, liver and too much caffeine. Do not smoke or drink alcohol at all, and avoid violent exercise, heavy lifting and chemicals such as paints and strong cleaners. Instead, eat plenty of iron, calcium, vegetables and fruit, walk regularly and keep your follow-up appointments.
Pregnancy is an exciting time, but small daily choices can make a big difference for your health and your baby’s development. Here is a simple, practical guide to what’s best to avoid — and what to embrace — during pregnancy.
Foods to Avoid During Pregnancy
- Raw or undercooked meat.
- Raw eggs or foods containing them.
- Unpasteurized milk and cheeses, soft mould-ripened or blue cheeses (unless cooked until steaming hot), pâté, and liver or liver products (too much vitamin A).
- Fish with high mercury levels.
- Excessive caffeine; keep it under 200 mg per day in total (about two mugs of instant coffee, or one mug of brewed coffee plus one cup of tea). Remember that tea, cola, energy drinks and chocolate also contain caffeine.
- Processed foods such as sausages and excessive consumption of chips.
Habits to Avoid
- Smoking
- Alcohol
- Drugs
- Taking any medicine, herbal remedy or supplement without first checking with your doctor or pharmacist that it is safe in pregnancy
Activities to Be Careful With
-It is preferable to avoid strenuous exercise or any activity that carries a risk of falling.
-Avoid lifting heavy weights.
It is advised to avoid exposure to chemicals such as paint and strong detergents.
What Is Recommended During Pregnancy?
Healthy Diet Tips
- Foods rich in iron, such as well-cooked meat, lentils, and spinach.
- Foods rich in calcium, such as milk and yogurt.
- Fresh vegetables and fruits, as they boost immunity and prevent constipation.
-Whole grains such as oats and whole-wheat bread.
- Fish (twice a week) such as salmon and sardines, as they are rich in omega-3 fatty acids.
- Drink 8-10 glasses of water daily.
Staying Active and Well
- Light exercises to improve blood circulation, such as a half-hour walk daily.
- Adequate rest and sufficient sleep.
Monitor your weight to avoid excessive weight gain.
Try to avoid stress and anxiety as much as possible, and set aside time each day for relaxation.
- Take folic acid 400 micrograms daily (ideally from before conception until 12 weeks, or a higher dose if your doctor advises) and vitamin D 10 micrograms daily, take iron if prescribed, and attend regular doctor’s appointments.
If you have any questions about your pregnancy diet, lifestyle, or prenatal care, Dr. Najeeb Layyous and his clinical team are here to guide you every step of the way.
Dr Najeeb Layyous F.R.C.O.G
Consultant Obstetrician, Gynecologist and Infertility Specialist
The finest doctor in Jordan — may God bless him and his whole medical team. A doctor in every sense of the word. I advise anyone planning a pregnancy to visit Dr. Najeeb Layyous. His manner is wonderful, always smiling, with the highest ethics; he gives every patient her due, and the patient’s comfort matters most to him. We had been to many doctors and none understood and treated my case except him. Special thanks to him and the whole team, and to Dina in particular — a lovely person. I recommend anyone considering IVF or pregnancy to visit his clinic.