Pregnancy comes with a long list of do's and don'ts, and they're hard to keep track of!
If you're a little confused about what you should or shouldn't be drinking over the course
of those nine long months, here's what you need to know.
For some, it can be hard to picture going nine months without a cup of coffee or strong,
black tea, but here's the thing: you don't actually have to give up caffeine in its entirety.
According to the American Pregnancy Association, moderate levels of caffeine have not been
linked to any negative effects on pregnancy…and that's defined as anywhere from 150 to 300
milligrams per day, or about two 8-ounce cups of coffee.
However, it's important to remember that it's not just coffee and tea that contain caffeine.
Chocolate, soda, and even some types of medicine contain the stimulant, which makes it easy
to go well over the 300 milligrams without even realizing it.
Of course, you may choose to play it safe and do without caffeine altogether.
In fact, the APA says that going this route is the safest, partly because an unborn baby
is incapable of metabolizing caffeine the way an adult can.
They caution:
"Even a small amount of caffeine can cause changes in your baby's sleep pattern or normal
movement pattern in the later stages of pregnancy."
But here's the good news: there are options out there that you can drink safely, and if
it's something warm and comforting you're craving, reach for herbal tea.
Herbal teas are full of antioxidants and are completely caffeine-free, making it a great
choice for pregnant women.
There's other benefits, too.
Ginger and peppermint teas can help reduce the symptoms of morning sickness, and according
to the APA, lemon balm tea has been found to have a calming effect on drinkers.
Red raspberry leaf tea can even help you when it comes time to push, and the APA also says
that this tea has been found to prevent expecting mothers from delivering too early or too late.
You shouldn't drink just any old herbal tea, though.
Herbal teas can be unsafe if they're not made commercially, made with excessive amounts
of herbs, or made with herbs that are known to be toxic.
You might not typically think anything of getting a glass of water to drink from your
kitchen sink, but when you're pregnant, this might be a bad idea.
Depending on the age of your home or apartment, your tap water may be passing through lead
pipes.
Consuming lead-laden water is not good for anyone, but pregnant women need to be even
more cautious.
Elizabeth Ward, a registered dietician and nutrition consultant, highlighted some of
the risks for WebMD.
High levels of lead can cause low birth weight, preterm delivery, and developmental delays.
You might think turning to bottled water would be your safest bet, but Ward explained that's
not always true.
Instead, having your tap water tested is advisable.
But, try not to worry if the test comes back showing trace amounts of lead.
Although ideally it would be great to remove all of the lead pipes in your home, that's
just not realistic and fortunately, water filtration systems have proven to be both
effective at removing lead and, good news, they're cost-effective.
The Environmental Working Group advises purchasing a carbon-based filter that attaches directly
to your faucet as those popular water pitchers aren't going to do the job nearly as well.
"What is this?"
"Water."
"It's horrible!"
That said, you absolutely should be drinking plenty of water, each and every day and if
you are pregnant, drinking water becomes even more important than before.
Natalie B. Allen, a registered dietitian and clinical instructor of dietetics at Missouri
State University, told us:
"The best choice when it comes to a drink for pregnant women is water.
The amniotic fluid needs to be replenished and water helps the baby in many ways."
In other words, water keeps your cells well-hydrated and just generally helps your body to be as
healthy as it can.
According to Healthline, pregnant women should drink about ten cups, or 80 ounces, of water
every single day.
This is really only eight ounces more than is recommended for women who are not pregnant,
but if you weren't an avid water-drinker prior to becoming pregnant, this might be more than
you're used to.
If you plan to breastfeed after giving birth, upping your water intake to the recommended
level while pregnant will help prepare you for another increase.
According to Healthline, breastfeeding women need to consume about 13 cups.
So, drink up!
More than likely, any of the orange juice you find at the supermarket will have gone
through the pasteurization process.
This means that the juice was heated to a high temperature to kill any lurking bacteria
and then cooled, making it safe to drink.
Still, it's important to locate the word "pasteurized" on the label before purchasing.
You should also be wary of any juices or ciders labeled "fresh-squeezed."
While these beverages taste great, "fresh-squeezed" indicates that the beverage is unpasteurized.
This means it can potentially be contaminated with dangerous bacteria such as E. coli.
And don't forget, it's also wise to check with your friends, family members, and even
the restaurants that you visit to make sure all are serving pasteurized juices too.
But, as long as you can get your hands on the pasteurized stuff, orange juice has been
found to be a great choice for pregnant women.
Be sure to choose an OJ that's been fortified with calcium as this is vital for bone health,
registered dietitian Natalie B. Allen told us.
The citrusy beverage also contains potassium, which can help lower high blood pressure,
a potentially dangerous condition in pregnant women.
Orange juice also works well when taken with your prenatal vitamin.
Allen explained,
"The vitamin C in the juice will enhance iron absorption and orange juice also contains
folate, which is important in neurological fetal development."
Washing down your prenatal vitamin with orange juice is good for another reason: iron supplements
can cause nausea, and all that Vitamin C in the juice not only enhances the absorption,
as Allen explained, but also helps reduce queasiness.
"You okay, Margie?"
"Yeah, I'm fine.
It's just morning sickness."
Lemonade is also a great choice, the lemons will work to reduce nausea.
Of course, you'll just want to make sure you're not consuming lemonade with tons of added
sugar and you'll want to make sure your lemonade contains, you know, real lemons.
Not all sports drinks and sodas are created equal, and this is another time that reading
labels and being diligent is important.
In good health, it's okay to consume sugar during pregnancy, but you may still want to
consider monitoring how much you're drinking sugary beverages.
That is, make sure you're not solely relying on sports drinks, or drinks with even higher
amounts of sugar, to meet your fluid intake goal.
Allen agrees that sugary beverages are not generally harmful to the baby, but she also
pointed out that they're not all that nutritious either.
Occasionally indulging in a sugary beverage is probably A-okay, but it's best to maintain
balance and overdoing it throughout your pregnancy.
Nevertheless, sports drinks with electrolytes can be safely consumed during pregnancy.
Allen told us:
"Some moms may experience leg cramps during pregnancy.
If this happens, try a sports drink, as the electrolytes and fluid will help alleviate
the cramp."
It's the electrolytes that are the important thing, as they're a combination of minerals,
including magnesium, potassium, calcium, and sodium, that help the body maintain a proper
balance of fluids.
And even for pregnant women who do not experience leg cramps, sports drinks fortified with electrolytes
are a good choice.
Although raw milk is seeing a bit of a movement, the United States Food and Drug Administration
advises everyone to avoid consuming it.
But, what exactly is raw milk anyway?
According to the FDA,
"[Raw milk is] milk from cows, sheep, and goats, or any other animal, that has not been
pasteurized to kill harmful bacteria."
This means it can carry bacteria such as Salmonella, E. coli, Listeria, and others, which basically
means it can come with a huge helping of food poisoning.
Though the bacteria found in raw milk isn't good for anyone, it can be especially dangerous
for pregnant women.
Listeria bacteria can cause an infection called listeriosis and that's particularly dangerous
for pregnant women and their unborn babies.
In some cases, it can be lethal.
While the government has banned the sale of raw milk in the United States, raw milk is
legal in other parts of the world.
You'll want to watch out for this while traveling abroad and, if someone does happen to offer
you raw milk in the states, steer clear.
It's not worth the risk.
Keeping that in mind, it's also worth noting that pasteurized milk is one of the best things
an expecting mother can drink.
Allen told us,
"You can't beat dairy milk with its combination of protein, carbohydrates, and essential vitamins
and minerals.
The baby's bones develop the most in the last trimester, so add a glass of milk daily, particularly
as the pregnancy progresses."
The United States Department of Agriculture advises pregnant women to consume three cups
of dairy products per day, but that doesn't necessarily mean whole milk.
Drinking nonfat or low-fat milk can help you avoid unwanted saturated fat while still giving
you all of the good stuff.
Amazingly, even if you had symptoms of lactose intolerance before conceiving, you might find
that you're able to tolerate cow's milk now that you're pregnant.
According to registered and licensed dietitian Katherine Zeratsky,
"For many women, the ability to digest lactose improves during pregnancy, especially later
in pregnancy.
[This means] you might be able to drink milk and eat other dairy products without discomfort."
For expecting mothers who wish to avoid drinking cow's milk, though, soy milk is a viable alternative…as
long as you read the labels.
To get the full range of benefits, you'll need to choose brands that have been fortified
with calcium.
If you're having trouble with the idea of drinking milk, try using it as a base for
smoothies.
Not only will you get your milk, but your fruits and vegetables, too.
It's a total win!
While it may be your favorite way to partake in the holiday cheer, unpasteurized eggnog,
especially of the homemade variety, should be avoided during pregnancy.
You may not have paid much attention to the name before you were pregnant, but eggnog
is, well, exactly what it sounds like.
Egg yolks, whole milk, heavy cream, and sugar are the main ingredients of this sweet wintertime
refreshment.
Due to the raw eggs, The US Department of Health and Human Services advises against
unpasteurized and homemade varieties of the nog.
Raw eggs can, as we all know, contain salmonella.
Although literally no one would enjoy having salmonella, pregnant women should be especially
cautious.
In some instances, salmonella can lead to sepsis, a sometimes fatal blood infection.
Rarely, salmonella can also cause miscarriages or preterm birth.
However, you can definitely make safe-to-consume eggnog by cooking it to at least 160 degrees
Fahrenheit.
Or, if you're more of a store-bought eggnog fan, you can buy one labeled "pasteurized"
to avoid any risk of salmonella.
You may have heard stories from mothers who consumed alcohol throughout their pregnancies
who had no problems or complications, but time and time again, you're warned to give
that alcoholic beverage a miss.
It doesn't matter if we're talking about a glass of whiskey or a glass of wine, the answer
is always the same: skip it.
So, what's the truth?
And, is there any acceptable level of alcohol?
The American Academy of Pediatrics is clear.
According to a 2015 report,
"No amount of alcohol intake should be considered safe; there is no safe trimester to drink
alcohol; all forms of alcohol, such as beer, wine, and liquor, pose similar risk; and binge
drinking poses dose-related risk to the developing fetus."
While it may sound relaxing to unwind with a glass of white wine here or there, the risks,
from developmental disorders to birth defects, are completely preventable if you avoid any
and all alcohol consumption during your pregnancy.
Let's agree to pop the bubbly after the baby is born.
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