Eating the right kinds of foods in sufficient amounts each day will keep you and your baby healthy during your pregnancy and help avoid complications. A common misconception is the term "eating for two." This does not mean that you need to be eating twice as much, but a sensibly increased amount of nutrition for your baby's healthy development. The average amount of weight gain throughout a healthy pregnancy is about 25-35 pounds. This may be less if you are overweight or more if you are underweight.
When pregnant or nursing, you should pay special attention to seafood. There are 4 fish that are too high in mercury and not recommended: swordfish, shark, king mackerel and tilefish. Otherwise, the seafood listed below are safe but should be limited to only 2 meals per week of a different fish. Fresh Salmon, Canned Salmon, Atlantic Mackerel, Smelt, Sardines and Mussels are all low in mercury and high in Omega 3 fish oils. Light Canned Tuna, Clams, Scallops, Haddock, Hake, Cod, Polluck, Lobster, Flounder, Sole, Imitation Crab, Imitation Lobster and Shrimp are all low in mercury.
It is also suggested that meats be cooked thoroughly. You will want to pay attention to deli meat as these should be avoided if left sitting out for an extended period of time. You may also want to heat deli meat prior to consumption to ensure no Listeria monocytogenes is present.
It is suggested to avoid soft cheeses such as feta, brie, camembert, blue-veined and Mexican style. These possibly unpasteurized cheeses should be avoided due to the bacteria Listeria monocytogenes. If the food or beverage is pasteurized, it is safe to eat or drink.