healthy foods pregnant woman & Avoid Foods pregnant woman

Convenience foods that taste good are one of the luxuries of modern living – it's just unfortunate that so many of them are full of preservatives and other ingredients you should steer clear of during pregnancy. But there are a number of quick and easy foods that are genuinely good for you, especially if what you need is a light meal or snack to tide you over until your next full meal.
Here are ten tasty foods to try :
1. Fruit
Grab an apple, banana, pear, orange, or another favorite fruit. Or if you prefer, try those handy little 4-ounce fruit cups, which count as one serving toward your daily recommendation for fruits and vegetables during pregnancy. Choose varieties packed in their own juice rather than in sugary syrup.
Find out why fruit is one of our ten best foods for pregnancy.
2. Raisins
A small (1 1/2-ounce) box provides a little boost of fiber, iron, and potassium while satisfying a sweet tooth. 
3. Yogurt
One 6-ounce container of this classic nutritious-and-convenient food can provide 25 percent of your daily calcium requirement, as well as protein and several necessary vitamins and minerals. If the label says "live and active cultures," you'll also get the benefit of probiotics – helpful bacteria that aid digestion and protect your digestive tract.
Find out why Greek yogurt is one of our ten best foods for pregnancy. 
4. Make-it-yourself trail mix
Add a cup of whole grain cereal to a handful of your favorite dried fruits and nuts (try dried cherries and almonds, or dried cranberries and walnuts). Keep it in a resealable bag in your desk or car for a handy, crunchy snack.
Find out why walnuts are one of our ten best foods for pregnancy.
5. Salad bar
Some fast-food restaurants and many grocery stores have salad bars where you can serve yourself practically a whole day's worth of fruits and vegetables. Load up on spinach, carrots, tomatoes, celery, cucumbers, and zucchini. Add nuts, chickpeas, and kidney beans for a protein boost, and top with raisins for iron, fiber, and potassium.
Find out why dark, leafy greens are one of our ten best foods for pregnancy.
6. Baby carrots
Carrots are full of vitamin A and fiber, and you can find them in single-serving bags. Dip them in hummus or yogurt for an extra dose of nutrition or add a dab of salad dressing for flavor. Look for other prewashed veggies like broccoli, cauliflower, and spinach to make a quick dinnertime stir-fry.
7. String cheese
If you don't know about string cheese now, just wait until your baby is a toddler – this food is likely to become a favorite snack. Low-fat mozzarella sticks are full of calcium, and one stick provides the same amount of protein as an 8-ounce glass of milk.
8. Orange juice fortified with calcium and vitamin D
Just half a cup provides half the daily requirement of vitamin C and about 15 percent of your calcium needs. Grab a juice box (check the labels for maximum fortification) when you're on the go.
9. Whole grain cereal or instant oatmeal
Stash a few single-serving packages in your desk at work for a quick, filling snack. Almost all breakfast cereal is now fortified with essential vitamins and minerals, including folic acid.
10. Fat-free or low-fat cottage cheese
Cottage cheese is a good source of protein and a fair source of calcium. Look for single-serving containers in the dairy section of most grocery stores. Top with fruit or throw in a handful of nuts and dried fruit to make things more interesting.

If you’re worried about your diet, talk to your doctor to find out exactly what foods you can or cannot eat. In the meantime, you should definitely avoid eating the following 10 foods which have been proven to be the most dangerous when it comes to pregnancy.
If you don’t cut anything else out of your diet during your pregnancy, make sure you remove the following foods:
1. Feta Cheese Feta is a popular form of cheese, used in many salads and pastas and adored by food connoisseurs all over the world. Unfortunately, this type of cheese (along with other soft, unpasteurized cheese which we talk about later in this article) has been linked to foodborne illness such as Listeriosis. Avoid any cheeses that have “unpasteurized” on the label and opt for safer choices like mozzarella cheese instead. 
2. King Mackerel
King mackerel may be a healthy source of omega-3 fatty acids for average individuals but the high level of mercury in this particular fish (and a few others on our list) can be potentially dangerous to your unborn baby. Too much mercury can damage your baby’s developing nervous system. Ensure you get the right amount of omega-3 fatty acids by eating healthy, safer types of fish like salmon, tilapia and shrimp and staying within the recommended guidelines for mercury consumption (as noted in slide 9 of this article). 
3. Caffeinated Coffee/Tea/Pop
The amount of caffeine a pregnant woman can safely consume has been widely argued by many experts. Caffeine can cross the placenta and affect your baby’s heart rate. Common sources of caffeine include, but are not limited to, coffee, tea and pop.  Many doctors recommend that pregnant women consume no more than 200 milligrams of caffeine per day. On average, an 8-ounce cup of coffee contains approximately 95 milligrams of caffeine, an 8-ounce cup of tea contains about 47 milligrams and and a 12-ounce pop contains about 29 milligrams. If you’re unsure about how much caffeine is safe, it’s best to avoid it altogether until you talk to your doctor. 
4. Brie Cheese
Brie cheese, similar to feta cheese, is commonly unpasteurized and can pose potential health risks to you and your unborn baby. These types of soft cheeses are commonly linked to foodborne illnesses such as Listeriosis. Listeriosis can be incredibly dangerous for pregnant women. Even a mild form of this infection can lead to miscarriage, stillbirth or severe illness in newborn babies. Always check the label and avoid any foods that indicate that they are “unpasteurized.” 
5. Deli Meats 
Processed deli meats should be avoided during pregnancy. These meats have been linked to Listeriosis – a dangerous foodborne illness that can cause miscarriage, severe illness and even stillbirths. Foods in this category include any processed deli meats (ham, turkey, chicken, salami etc) as well as uncooked hot dogs and bologna. Either cook these meats until they are steaming hot – or avoid them altogether. 
6. Liver
Liver – and most liver products (like liver pate or liver sausage) – contain dangerously high amounts of Vitamin A. Too much Vitamin A has been linked to birth defects in babies. Monitor your intake of Vitamin A (ask your doctor how much of this vitamin is safe) and avoid high-dose multi-vitamin supplements, fish liver oil supplements and any supplement containing Vitamin A. 
7. Unpasteurized Milk
Much like unpasteurized cheeses (like Brie and Feta, mentioned earlier in this article) unpasteurized milk can pose huge health risks to your unborn baby. Don’t drink raw milk (also known as unpasteurized milk), including sheep’s milk or goat’s milk (that includes goat cheese as well) as these have been known to cause foodborne illnesses such as Listeriosis. Listeriosis is a dangerous infection that can lead to miscarriage, severe illness and even stillbirth. 
8. Uncooked Eggs
Many people toss a few uncooked eggs into their morning smoothies but pregnant woman should avoid eating uncooked eggs altogether. In their uncooked form, eggs pose a huge risk for salmonella poisoning. Other products to be wary of are ones made with raw or partially cooked eggs such as some caesar salad dressings, raw cookie dough and eggnog. 
9. Swordfish
Similar to King mackerel, shark and swordfish can potentially dangerous levels of mercury for pregnant women. As we noted earlier in the article, too much mercury can damage your baby’s developing nervous system. Instead, eat healthier fish like canned light tuna, salmon, shrimp or cod – but make sure you monitor your intake. FDA guidelines state that pregnant women can eat up to 12 ounces (340 grams) of mercury contaminated fish per week, which averages to about 2 seafood meals. 10. Blue Cheese
Blue cheese (and other soft cheeses like Camembert and Mexican-style cheeses like queso fresco and queso blanco) can lead to foodborne illness. These products (like feta cheese and brie cheese) are generally made with unpasteurized milk which has often been linked to Listeriosis. Listeriosis is a harmful and potentially fatal infection that can lead to miscarriage, severe illness and even stillbirths. Instead, opt for pasteurized cheeses like mozzarella and cottage cheese