Youre also allowed to enjoy sex! Yogurt consumption is encouraged because it's a good source of protein and calcium and can help you meet your increased needs during pregnancy. According to the CDC, most women take at least one medication during pregnancy.12 The majority of medications have not been specifically studied for use in pregnancy. Ask for help lifting and moving heavy objectsand if you absolutely have to lift something, make sure you stretch beforehand and lift with your legs, not your back. Lions mane mushroom. Taking a low-dose aspirin daily may help prevent a heart attack if youre at high risk for having one or youve had one in the past. Sodium. Those who are pregnant are about 10 times more likely to become sick from listeria, and the illness can be fatal to the fetus. Now, Listeria outbreaks are often linked to dairy products and produce. Choline also supports development of the babys spinal cord. Water, hydration and health. Talk to your health care provider about the right amount of weight gain for you based on your pre-pregnancy weight. University of California Health. Even when you have several risk factors for heart disease, there are things you can do to improve your chances of avoiding it. Keep in mind, though, that some of the foods you eat, including chocolate, also contain caffeine and contribute to the total amount you consume each day.20. Learn more about choosing fish that is healthy and safe to eat [PDF - 308 KB]. It's also packed with probiotics to promote a healthy digestive system. 10 Breakfast Ideas for People With Acid Reflux, What to Eat for Breakfast When You Have Diabetes, What to Know About Heartburn and Pregnancy, Easy Healthy Snacks for Diabetes and Weight Loss. Theres not a huge risk to your baby with lifting weights, but there is one for you. According to the U.S. Food and Drug Administration (FDA), pregnant women can eat up to 12 ounces a week of fish and shellfish that have low levels of methylmercury (salmon, canned light tuna, and shrimp). 2017;83(11):2557-2571. doi:10.1111/bcp.13364, Konkel L. Taking the heat: potential fetal health effects of hot temperatures. Refrigerate cut melons at 41 degrees Fahrenheit or colder for no more than seven days. Thank you, {{form.email}}, for signing up. Never stop any drug, including antidepressants, cold turkey just because you get a positive pregnancy test. 462. Chickpeas, or garbanzo beans, are a crunchy, satisfying snack packed with fiber, folate, and protein. Remember to make sure the yolk is cooked thoroughly to destroy any harmful bacteria. Dietary fiber slows down the rate of digestion which can help you better extract nutrients from the food you eat. Is This Headache Serious?". Always thoroughly wash any greens to be safe, the CDC said. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke. Raw milk: Eating foods made from raw milk is "one of the riskiest" ways to become infected with listeria and other harmful germs, the CDC said. Egg yolks contain a high amount of vitamins D, A, E, and K. Simply scramble an egg and serve it on a toasted English muffin for a convenient, nutritious breakfast meal. The egg's yolk is a great source of choline, which is essential for your baby's brain development. Solvents may lead to miscarriage, slow the growth of the fetus, or cause preterm birth and birth defects. U.S. Department of Health and Human Sciences. Taking action will help you keep your ticker in top shape. Always carefully wash your hands after touching any type of hot dog, lunch or deli meat, the agency said.Be aware of how long you store such foods in your home. Nutrients. predatory fish such as shark, swordfish, king mackerel and tilefish can contain high levels of mercury. It tells you the pressure on your arterys walls between heartbeats, when your heart is relaxing and refilling with blood. If one or both are too high, you could have high blood pressure. Remember that small changes can make all the difference to improving your health if youre diagnosed with gestational diabetes while pregnant. Use these steps:Wash up for 20 seconds with soapy water both before and after handling any leafy greens.Don't soak greens in the sink that just spreads any bacteria on one leaf to all the leaves.Remove any torn, bruised or outer leaves.Under running water, scrub each leaf gently and then dry the leaves with a clean cloth.Melons: Melons are another source of listeria infection. Breastfeeding Safe SkincareWhat to Use and Avoid When Nursing Your Baby, A Complete Guide to Pregnancy-Safe Skincare. When you have high blood pressure, also called hypertension, the force of blood against the walls of your arteries is high. Some antidepressants carry a low enough risk that its worth continuing to take them, especially if not taking them could pose a bigger health risk to you or your baby. Some vaccines need to be given before pregnancy, so it's a good idea to review your vaccination history with your health care provider as part of your pre-pregnancy care. 462. Pregnant women need additional folic acid, iron, zinc, calcium, and vitamin D. To ensure that you and your baby are adequately nourished, strive for the recommended daily calories and servings from each food group per day. University of Michigan Health. Nutrients. Nutr Rev. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. A patient is concerned about the mercury levels in fish and asks the nurse which fish are safe to eat. Not only are raw veggies like carrots and bell peppers crunchy and delicious, but they're also much lower in fat and sodium than traditional chips. Morning Sickness Remedies. Generally, the bigger and the older a fish is, the more mercury it likely contains. Unpasteurized milk products have a small chance of containing listeria bacteria that can cause listeriosis and lead to miscarriage or stillbirth. Talk to your doctor about whether you should use a salt substitute. FASDs are completely preventable: If a woman does not drink alcohol while she is pregnant, her child will not have an FASD.7 Currently, research shows that there is no safe amount of alcohol to drink while pregnant. "Meat spreads and pt that do not need refrigeration before opening, such as products in cans, jars, or sealed pouches, are a safer choice. It is a (normally temporary) state of insulin resistance and is usually diagnosed between 24 and 48 weeks of gestation.. Spread on a slice or two of toasted whole-grain bread. - Smoked seafood: Avoid lox, kippered fish, jerky, or nova style salmon. During pregnancy, it's crucial to get enough vitamin D to maintain proper levels of calcium. Factory-sealed unopened packages of hot dogs, lunch and deli meats should be thrown away after two weeks in the fridge, the CDC said. They're also rich in protein, healthy fats, and vitamins and minerals to keep you satisfied when a craving strikes. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Limit yourself to 2,300 milligrams (approximately one teaspoon a day) or less daily; 1,500 milligrams a day should be the max if you want to lower blood pressure. However, anyone immunocompromised, such as older adults, organ transplant patients, those with cancer or kidney disease, diabetes or people with HIV/AIDS, can become seriously ill and die.The latest outbreak, which caused a pregnancy loss and the death of an adult in Maryland, has been linked to the sale of deli meats and cheeses. Home Diabetes Pregnancy Gestational Diabetes Diet: What to Eat and What to Avoid. Verywell Family's content is for informational and educational purposes only. Examples of such items include cold smoked fish, such as salmon, trout, whitefish, cod, tuna, and mackerel," the CDC said. Moderate caffeine consumption during pregnancy, Listeria (listeriosis): People at risk - pregnant women and newborns. American Pregnancy Association. Your doctor can also tell you what your target heart rate should be. Avocados contain large amounts of key nutrients you need during pregnancy, such as folate, healthy fats, and potassium. Prepare meats and vegetables separately and be sure to sanitize food preparation areas, the CDC said. J Obstet Gynaecol Can. American Pregnancy Association. Most adults can safely eat 12 oz. In addition to running any dietary changes by your doctor, you may also request to work with a registered dietitian (RD), a certified diabetes educator (CDE), or a nutritionist to map out an eating plan specifically tailored to your wants and needs. You can learn how to spot the signs of gestational diabetes and perform a simple blood test in our guide: How to Test for Gestational Diabetes. (two 6 oz. Good sources of healthy carbohydrates include non-starchy vegetables such as broccoli, salad, and beans, and complex carbohydrates such as beans, brown rice, and whole-wheat bread. Learn about the possible benefits for your baby, what types of seafood are safe and what to avoid. 2012;13(4):474-490. doi:10.2174/138920012800166607. Since you should avoid exposure to unnecessary chemicals and toxins during pregnancy, these procedures should wait until after birth. We use 100% sustainably-caught fish, slow-cooked to retain the natural flavors. Prepare meats and vegetables separately and be sure to sanitize food preparation areas, the CDC said.Keep the fridge cool: Because listeria can easily grow in cool temperatures, keep your refrigerator at 41 degrees Fahrenheit or lower. When you use Botox for cosmetic or medical reasons, youre essentially injecting a toxin into your bloodstream. Opt for a bar with less than 10 grams of sugar and at least 3 grams of fiber per serving. In this case, you would have symptoms. Use of antibiotics during pregnancy and the risk of major congenital malformations: a population based cohort study: The link between antibiotics exposure and the risk of birth defects. Keep the fridge cool: Because listeria can easily grow in cool temperatures, keep your refrigerator at 41 degrees Fahrenheit or lower. The condition usually goes away after the birth of your child, however, it does increase the risk of developing type 2 diabetes (for you and your baby) later on in life. Prescription acne treatments like isotretinoin and spironolactone have been linked to serious birth defects, so if youre taking them when you become pregnant you should stop immediately. If you are over the age of 20 and dont have heart disease, you should have your levels checked every 4 to 6 years. Youll be able to hang onto most of your favorite hobbies, habits, and day-to-day activities, but some of them arent safe to do with a baby on board. "Do not eat refrigerated pt or meat spreads from a deli or meat counter or from the refrigerated section of a store," the CDC said. Lindsey Desoto is a licensed, registered dietitian and experienced medical writer. You can still chow down on burgers and chicken wings while pregnant, but they should be well-cooked to kill any bacteria that might be living on the raw meat. Soft cheese: If you are pregnant or at high risk, don't eat soft cheeses, "such as queso fresco, queso blanco, panela (queso panela), brie, Camembert, blue-veined, or feta, unless it is labeled as made with pasteurized milk," the CDC said. 2019;11(3):681. doi:10.3390/nu11030681, Li H, Zheng J, Wang H, et al. Canned mackerel can actually be eaten cold on salads, mashed and spread on toast, or paired with your choice of veggies. Foods made with raw milk are 50 to 160 times more likely to contain listeria, the agency said. Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes. She earned her Master of Public Health from Temple University. Jostling, bumping, bouncing, inverting upside downroller coasters are fun, but theyre generally not safe for pregnant women because of their jerky movements, high speeds, pressure changes, and potential impact to your abdomen. US Department of Health and Human Services, Women in Science Profiles: Text Alternative, Bioinformatics and Scientific Programming Core, Christina Tatsi Lab: Section on Hypothalamic and Pituitary Disorders, Philip Adams Lab: Group on Gene Regulation in Bacterial Pathogens, Sarah Sheppard: Unit on Vascular Malformations, National Center for Medical Rehabilitation Research (NCMRR), Best Pharmaceuticals for Children Act (BPCA), Fragile X-Associated Primary Ovarian Insufficiency (FXPOI), Fragile X-Associated Tremor and Ataxia Syndrome (FXTAS), Intellectual and Developmental Disabilities (IDDs), National Child and Maternal Health Education Program, Active Funding Opportunity Announcements (FOAs) and NIH Guide Notices (NOTs) for NICHD, Parent Announcements (For Unsolicited or Investigator-Initiated Applications), SEEKER The First FDA-Authorized Newborn Screening Platform for Lysosomal Storage Disorders, Simbex Head Impact Telemetry System Real-time Monitoring to Improve Safety in Sports, SpermCheck FDA-Cleared Home Test for Male Fertility, bili-hut FDA-Cleared Phototherapy for Treating Newborn Jaundice at Home, Elagolix The First FDA-Approved Treatment for Endometriosis and Uterine Fibroids, BuzzyPain Relief for Pediatric Vaccinations, Miya Model Surgical Training Simulator for Obstetrician-Gynecologists (OB/GYNs), Support for Training at Universities and Other Institutions, Training in the Division of Intramural Research (DIR), Training in the Division of Population Health Research (DiPHR). Prop 30 is supported by a coalition including CalFire Firefighters, the American Lung Association, environmental organizations, electrical workers and businesses that want to improve Californias air quality by fighting and preventing wildfires and reducing air pollution from vehicles. New recommendations, however, state that hot baths and exercise are safe during pregnancy, as long as your body temperature doesnt go above 102.2F. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Work with your doctor to make sure any new healthy habits you want to incorporate will work for your lifestyle and health goals, and that they can be a sustainable addition to your pregnancy routine. Adults and children with healthy immune systems may simply develop a mild or unpleasant illness that will not require hospitalization or antibiotics. If you work in a job on a farm, a dry cleaner, a factory, a nail or hair salon, you might be around or come into contact with potentially harmful substances. A Greek yogurt parfait with fruit packs protein, calcium, magnesium, and vitamin B12 to help your baby grow and develop. You can also try baking, roasting or grilling your fish fresh or canned for a warm and delicious main course. Omega-3 Fatty Acids: Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes. Lindsey Desoto is a registered dietitian with experience working with clients to improve their diet for health-related reasons. Alcohol use In pregnancy. Many OTC drugs are safe to use during pregnancy, but just as many arent. Muanda FT, Sheehy O, Brard A. Traditional or prenatal yoga classes are a safer choice. ACOG committee opinion no. Outdoor activity and high altitude exposure during pregnancy: a survey of 459 pregnancies. Methylmercury is found in foods that fish eat, and it remains in the fish's body after it is eaten. You may need to go without eating, drinking, or taking medication, anywhere from nine to 12 hours before your test. Even though more severe side effects are typically caused by heavy drinking (i.e., several drinks per day), there currently is no confirmed safe amount of alcohol to consume during pregnancy, says Jasmine Johnson, MD, a specialist in maternal-fetal medicine. These nutrients include omega-3 (called DHA and EPA) and omega-6 fats, iron, iodine (important during pregnancy), and choline. Growing a baby takes a toll on a woman's body. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. baby and may have other health benefits. About Our Coalition. The type of carbs you eat or drink makes a big difference to your blood sugar levels. Good cholesterol, on the other hand, helps remove plaque. This article will provide you with tips for healthy snacking, as well as offering 15 healthy snack ideas for pregnancy to keep you and your developing baby safe, nourished, and happy. Toss opened packages of deli meats or any sliced by a deli after three to five days, and hot dogs after one week.Cold smoked fish: Don't eat cold smoked fish "unless it is canned or shelf-stable or it is in a cooked dish, such as a casserole" if you are at high risk, the CDC said.Shelf-stable foods, such as canned tuna, sardines and salmon, will not increase the risk of listeria. This is because the nutrients from the foods you eat contribute to your baby's growth and development. The FDA recommends that pregnant women avoid eating shark, swordfish, king mackerel, and tilefish. To submit a request, please contact us atcivil.rights@doh.wa.gov. Atlantic Mackerel: Mackerel is high in both omega 3s and omega 6s, making it superb for heart health. If you cant cook your sprouts thoroughly, avoid them for now. This condition occurs when your body can no longer produce enough insulin to keep your blood sugars in normal range (between 80-120 mg/dL). The berries also add vitamin C, folate, and manganese. How often should I have my cholesterol levels checked? Read Nutrition During Pregnancy FAQs(PDF 72.1 KB) from the American College of Obstetricians and Gynecologists to learn more about how much you should eat during pregnancy, the nutrients you need, and how much caffeine is safe to drink. The gear used to catch types of Atlantic mackerel is efficient and not likely to cause major habitat destruction, another reason this guy is an ocean-friendly choice. Certain fish that can contain mercury, such as shark, mackerel, and swordfish, should be avoided because they can be harmful to you and your baby. Here are the cholesterol and triglyceride numbers you may want to aim for: Less than 70 mg/dL if you already have heart disease, Less than 100 mg/dL if you are at high risk for heart disease, Less than 130 mg/dL if you are at low risk for heart disease. The safest bet is to avoid alcohol entirely. Factory-sealed unopened packages of hot dogs, lunch and deli meats should be thrown away after two weeks in the fridge, the CDC said. When eating out, be sure to ask that no raw spouts be added to your food.Leafy greens: Certain leafy greens such as kale, spinach, lettuces and wild rocket grow lower to the ground and are more likely to become contaminated by listeria in the soil. Tuna (fresh or canned) should also be limited to 2 portions per week as tuna can also be high in mercury. You can usually brush with a whitening toothpaste, though, as well as stick to the American Dental Associations list of best practices for healthy, white teeth. Regular physical activity can help you feel better, sleep better, and prepare your body for birth. "Some canned foods are labeled 'Keep Refrigerated.' 13. Protein also doesnt spike your blood sugar. Exercise and Cholesterol: How Much Is Enough? A patient is concerned about the mercury levels in fish and asks the nurse which fish are safe to eat. Avoid these cheeses or choose options that have been pasteurized. We dont have a ton of evidence proving retinoids, formaldehyde, and hydroquinone are dangerous to a fetus, but experts suspect most products containing them do pose a risk. The Rethinking Drinking website provides resources and information related to quitting alcohol use. For women who are pregnant, nursing mothers, and children under 12, choose fish lower in mercury, such as shrimp, canned light tuna, salmon, Pollock, or catfish. Refrigerate cut melons at 41 degrees Fahrenheit or colder for no more than seven days.Deli meats and hot dogs: If you are pregnant or at high risk, don't eat cold cuts such as bologna, hot dogs, lunch meats, fermented or dry sausages or any other deli meats unless they are heated to steaming hot (165 degrees Fahrenheit) just before serving, the agency said. Water pregnancy-safe skin care can help ensure the health of you and your baby. If you cant go without a glow, use a bronzer or tanning cream. The study found that excessive weight gain during pregnancy increases the risk for gestational high blood pressure, cesarean section, and large-for-gestational-age infants.24. Centers for Disease Control and Prevention. It can also help you avoid overdoing it. Omega-3 fatty acid, which is found mainly in fish, may help lower blood pressure and triglycerides, lowering your risk of heart disease. Bananas as an energy source during exercise: a metabolomics approach. Wilderness Environ Medicine. Almonds and other nuts pair nicely with string cheese for a filling on-the-go snack. The latest outbreak, which caused a pregnancy loss and the death of an adult in Maryland, has been linked to the sale of deli meats and cheeses.To date, 16 people have been infected, and 13 have been hospitalized, but "the true number of sick people in this outbreak is likely higher than the number reported, and the outbreak may not be limited to the states with That blood test will give you several numbers, including your total cholesterol, your levels of good and bad cholesterol, and triglycerides, which is a type of fat. Its recommended to avoid not only raw meat but also smoked meat and cold cuts such as salami, pepperoni, chorizo, and prosciutto that may not be fully cooked. Its best to avoid unnecessary X-rays and exposure to lead, mercury, and pesticides, all of which may be associated with birth defects and miscarriage. Other popular choices, like canned albacore tuna, swordfish and some types of sushi, pose a significant mercury risk if pregnant women or children eat them frequently. In the United States, enriched grain products such as bread, cereal, pasta, and other grain-based foods are fortified with folic acid. Eat it immediately or store it in the refrigerator for up to two days. "Some canned foods are labeled 'Keep Refrigerated.' During pregnancy, being in contact with solvents, especially if you work with them, can be harmful. If you're feeling nauseated during pregnancy, foods and drinks containing ginger will help. Talk with your doctor, because if your gestational diabetes is high risk enough, you may need to see a Maternal Fetal Medicine (MFM) specialist or an obstetrician who specifically treats high-risk pregnancies. Aid healthy brain function and infant development of vision and nerves during pregnancy. According to one recent study supported by the NIH, infants can suffer long-term developmental problems even with low levels of prenatal alcohol exposure.8. Chunks of watermelon make for a thirst-quenching, healthy snack for pregnant women. These good-for-you snacks are both satisfying and packed with nutrients to keep you and your baby nourished. They're high in carbohydrates which can help you maintain energy throughout the day when pregnancy fatigue strikes. Always thoroughly heat sprouts first even homegrown versions can harbor bacteria, the CDC said. 2010;116(2):467-468. doi:10.1097/aog.0b013e3181eeb2a1. To Native American Indian Tribes of Washington, fish, especially salmon, are an integral part of their lives, and serve as a symbol of their prosperity, culture, and heritage. Life with gestational diabetes may require both prescribed medications, like insulin, along with lifestyle changes, such as improving your diet and increasing your physical activity. It allows your body to make vitamin D and certain hormones, including estrogen in women and testosterone in men, and helps with digestion. Believed to possess potent properties that can help protect the brain, heart and liver, lions mane mushroom can have a powerful effect on your health. Shelf-stable foods, such as canned tuna, sardines and salmon, will not increase the risk of listeria. It can sometimes feel like theres nothing youre able to eat, especially if youve been put on insulin for the first time, or are experiencing severe insulin resistance. During your first trimester, you should gain between 1.1 and 4.4 pounds. Hearst Television participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. DEBORAH: MARYLAND IS AMONG SIX STATES AFFECTED BY A LISTERIA OUTBREAK LINKED TO DELI MEAT AND CHEESE. Though the exact cause remains unknown, popular theories for shifts in appetite include hormonal changes, increased nutritional needs, and sensory changes. Medications and supplements, both prescribed and over-the-counter (OTC), encompass one of the largest categories of things to avoid during pregnancy. Lead is also present in some well water and in water that travels through lead pipes. Weight gain during pregnancy: reexamining the guidelines. You can visit MyPlate Plan, which will provide you with detailed nutrient analysis, including an estimate of the number of nutrients and calories needed to promote a healthy weight gain. Drinking during pregnancy has been associated with negative outcomes during pregnancy and after birth like low birth weight, premature delivery, and learning disabilities. Fatty fish, such as salmon, tuna, and mackerel, are very good sources of vitamin D. Beef liver and egg yolks have small amounts of vitamin D. Limits foods and beverages higher in added sugars, saturated fat, and sodium. Stays within your daily calorie needs. Thats fine, but some other treatments arent. Diastolic pressure is the bottom number. Marangoni F, Cetin I, Verduci E, et al. It can also support the healthy development of your growing baby. PS. Jonathan Purtell, MS, RDN, CDN, is a board-certified Registered Dietitian who provides in-patient services at Lenox Hill Hospital in New York, New York. Its canned seafood like youve never had before. By Sarah Bradley B vitamins, especially vitamin B6 can help with nausea associated with early pregnancy. Talk to your health care provider about the amount of caffeine you get from coffee, tea, or soda. It can also cause vision and memory loss, erectile dysfunction, fluid in the lungs, chest pain, circulatory problems, and several other conditions. That said, some picks are thought to have a high health rating that makes them beneficial for most people. Refrigerate these foods after opening. Foods to Avoid When Pregnant. Yes. This species is a fast-growing fish, meaning it can repopulate easily and handle higher amounts of fishing. Drinking alcohol may also result in fetal alcohol syndrome, which can cause facial deformities and intellectual disability. Published 2016 Oct 14. doi:10.3390/nu8100629. If youve been a regular user of a product containing one of these ingredients and are struggling to find a safe substitute, talk to your doctorthey can work with you to find an alternative. Pregnancy is a time filled with joyand also a lot of sacrifices. 2019;11(3):684. doi:10.3390/nu11030684. Similar to mountain climbing, scuba diving increases your chances of exposure to hyperbaric oxygen, which may have an effect on your babys development. If youre looking to keep close tabs on your blood pressure, weight, or amount of exercise, there are some tools that can help motivate you and track your progress. Avoid fish like swordfish, tilefish, and king mackerel, sticking to smaller fish like cod, tilapia, shrimp, and salmon. A few examples of exposures that are known to be toxic to the developing fetus are: Lead: Lead is a metal that may be present in house paint, dust, and garden soil. Make sure you also drink plenty of water. Pair it with whole-grain toast, and you've got yourself a fiber-filled satisfying snack. Talk to your doctor to find out if you need prescription medication as well. While anyone can develop gestational diabetes, several groups of people are at higher risk of developing the condition, including those who: While you should always work with your doctor to determine the best dietary changes for you, a good rule of thumb to begin with is cutting out added sugar and simple carbohydrates from your diet. Remove any torn, bruised or outer leaves. If you could fall during a sporting activity (such as horseback riding, skiing or snowboarding, ice skating) or could potentially be hit in the abdomen by a projectile (think soccer, baseball, or tennis), you should avoid it. Its best to get omega-3s from food, so you should aim to eat fatty fish, like salmon, mackerel, and trout, at least twice a week. Eating smaller meals and snacks makes blood sugar control easier, as eating too much at one time can cause your blood sugar to go too high. Dietary supplements arent regulated by the FDA, so its best to avoid taking any extra vitamins or minerals during pregnancy unless your doctor has specifically told you to. Women who are classified as obese with a BMI over 30 should aim to gain 0.40.6 pounds per week for a total pregnancy weight gain of 1120 pounds. You should eat no more than 2 portions of oily fish a week, such as salmon, trout, mackerel, or herring. Avoid fish with high levels of methylmercury (swordfish, king mackerel, and shark). Always carefully wash your hands after touching any type of hot dog, lunch or deli meat, the agency said. It can lead to heart attacks, strokes, and kidney failure. At the same time, it can be overwhelming. Cold smoked fish: Don't eat cold smoked fish "unless it is canned or shelf-stable or it is in a cooked dish, such as a casserole" if you are at high risk, the CDC said. The best response is 1- Mackerel, king fish, tilefish, and shrimp 2- Fresh salmon, shark, and swordfish 3- Tilefish, shark, and tuna 4- Shrimp, canned tuna, pollack, and catfish Also be sure to limit portion sizes (or at least track them), increase your physical activity and cook more meals at home. Nuclear or radiation accidents, while rare, can cause high radiation exposures that are extremely dangerous, especially to the developing fetus. Bad cholesterol can contribute to artery-clogging plaque. During pregnancy, you will need folic acid, iron, calcium, vitamin D, choline, omega-3 fatty acids, vitamin C, and B vitamins. Normal weight women with a BMI of 18.524.9 should gain 0.81 pound per week for a total weight gain of 2535 pounds. Listeria is a hardy germ, so determined to stick around that it can continue to grow while refrigerated, which even fellow bacterial villains salmonella and E. coli cannot do. They are found in fish, especially oily fish like tuna, salmon, sardines, and mackerel. Certain medications to treat acne and epilepsy and some dietary or herbal supplements can harm the fetus during pregnancy. The Substance Abuse and Mental Health Services Administration (SAMHSA) offers a services locator through its website at https://findtreatment.samhsa.gov/. Medications and lifestyle changes can help you get high cholesterol under control. How much protein should pregnant women eat? Keep the kitchen clean: Clean your refrigerator regularly with hot water and liquid soap. Nutrition during pregnancy. Medicines during pregnancy. Aspirin helps thin the blood and prevents clots from forming. You can and should take a prenatal vitamin, which will be full of many of the most essential nutrients you need but may not already be getting in your diet. Theres the fall risk, but also the altitude sickness risk. The American Pregnancy Association recommends anyone experiencing morning sickness eat foods with ginger. Updated October 15, 2020. After the first trimester, the amount of weight you should gain each week depends on your weight at the start of your pregnancy. Making small changes can be just as effective in lowering your risk of heart disease and may be easier to stick with for the long term. Try ginger (ginger chews, tea, or ginger ale). Gestational diabetes is a condition that occurs in pregnant women. It can be in the form of X-rays, radio waves, heat, or light, or it can come from "radioactive" materials like dust, metals, or liquids that give off energy called radioactivity. Verywell Health articles are reviewed by board-certified physicians and healthcare professionals. High-risk individuals should not eat raw or even lightly cooked sprouts. To date, 16 people have been infected, and 13 have been hospitalized, but "the true number of sick people in this outbreak is likely higher than the number reported, and the outbreak may not be limited to the states with known illnesses," the CDC said Wednesday.Deli meat and hot dogs were a common source of listeria outbreaks in the 1990s, according to the CDC, likely because of the difficulty in cleaning the resistant bacteria from every nook and cranny in deli food preparation devices.However, listeria outbreaks have been linked to cantaloupe, celery, ice cream, leafy greens such as spinach, soft cheeses and sprouts, the agency said.How to protect yourselfKeep the kitchen clean: Clean your refrigerator regularly with hot water and liquid soap. Make sure all dishes containing seafood and eggs are fully-cooked, and opt for the California roll or a veggie roll at your favorite sushi place instead of the sashimi. Shaheen Lakhan, MD, PhD, is an award-winning, board-certified physician-scientist and clinical development specialist. Fish is a low-fat high quality protein. Sci Rep. 2019;9(1):8030. doi:10.1038/s41598-019-44546-z, Keyes LE, Hackett PH, Luks AM. EWG believes that the federal governments proposed seafood guidance is flawed for another reason: it relies on a safe level established by the EPA in 2001. A high-quality prenatal vitamin will include all of these nutrients to keep your developing baby healthy. 2019;127(10):102002. doi:10.1289/EHP6221, Bastos Maia S, Rolland Souza AS, Costa Caminha MF, et al. Pair with fresh berries for an antioxidant-rich, nutritious snack to help you stay satisfied until your next meal. Certain infections can affect pregnancy or the developing fetus. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Some women may fear getting dental work during pregnancy, but a 2006 study and 2011 follow-up study showed no increase in preterm births or other adverse outcomes for pregnant women who received dental care.29. But not all canned foods are shelf-stable, the CDC said. Its important to note that even if youre on exogenous insulin, simply taking insulin for sugary or processed foods will worsen insulin resistance, making your gestational diabetes harder to manage. All rights reserved. 2010;68(8):439-458. doi:10.1111/j.1753-4887.2010.00304.x, Tan PC, Kartik B, Thanendran P, Zakaria R, Win ST, Omar SZ. substance-use-while-pregnant-breastfeeding. Can I Eat Processed Meats While Pregnant? An Italian Consensus Document. If you havent already stopped doing them, you should quit ASAP. Its typically recommended that pregnant women eat 6-8 ounces of protein per day but work with your doctor to find a level thats right for you. Listeria outbreak: Here's how to protect yourself from the deadly food borne bacteria, WILL FACE CONSEQUENT IS. The best response is 1- Mackerel, king fish, tilefish, and shrimp 2- Fresh salmon, shark, and swordfish 3- Tilefish, shark, and tuna 4- Shrimp, canned tuna, pollack, and catfish Because your baby shares your blood supply, drugs that are passed through your bloodstream can cross your placenta and have detrimental effects on your babys health. Canned tuna is OK in moderation, but try to choose the chunk light variety instead of solid albacore whenever possible. This translates into 20%25% of your total calories. Pregnancy creates extra demands for certain nutrients, including iron, calcium, iodine and many vitamins, that's why it's important to have a varied diet. Read our. Because the fetus is inside the mother, it is partially protected from radiation's effects.14,16 Pregnant women or women who might be pregnant should make sure their dentists and doctors are aware of this so appropriate precautions can be taken with medical scans (X-rays or CT scans) or treatments that involve radiation.14 Pregnant women who may be exposed to radiation in the workplace should speak with their employer and health care provider to make sure the environment is safe during their pregnancy. It can also be a day that motivates you to take action.. Fish and lean meats prepared without skin or added fats (up to 6 ounces a day), Are having any medical or dental surgeries or procedures, Are at risk of stomach or intestinal bleeding or a hemorrhagic. Content is reviewed before publication and upon substantial updates. Liver and liver products such as pt should also be avoided as they contain high levels of vitamin A that can be harmful to your baby. Lions mane mushroom. Pregnancy can be a rewarding, exciting journey. This condition occurs when your body can no longer produce enough insulin to keep your blood sugars in normal range (between 80-120 mg/dL). Some solvents give off fumes or can be absorbed through the skin and can cause severe health problems. Because you're tired, stocking your pantry with ingredients to prepare easy-to-make, healthful snacks is essential. Nutrients. A gestational diabetes diagnosis may be serious, but it doesnt have to completely sidetrack your pregnancy, and with careful lifestyle changes and monitoring, you can still have a completely healthy labor, delivery, and birth. If you heat them until theyre 165 degrees, theyre safe to eat. Cholesterol Medicines: Which Drug Is Right for You? This is because they have a higher risk of harboring bacteria that can cause illnesses such as listeria, salmonella, or E-coli. This will lead to a total weight gain of 2840 pounds. If you have an outdoor cat or do a lot of gardening, take proper precautions to avoid toxoplasmosis: wear gloves while changing your cats litter and gardening or be sure to wash your hands thoroughly after these activities. Granola bars are an easy, on-the-go snack that requires no refrigeration. It may sometimes require insulin injections and manually testing of your blood sugar levels, and almost always requires a change in dietary and exercise habits. Should I take aspirin to help protect my heart? Artichoke hearts are available fresh, canned or even marinated and make a flavorful substitute for crab in dips, cakes and tarts. Loading shell for quizzesApp1 vue props component in Globe. You should incorporate lots of high protein foods and foods with plenty of healthy fats, drink plenty of water, limit processed foods, include lots of fresh fruits and vegetables, and watch your portion sizes. You may need extra protection at work or a change in your job duties to stay safe.14. SAMHSA also has a confidential hotline through which people can find assistance: 1-800-662-HELP (4357). Pasteurization is the process of heating milk or milk products to 72C for 15 seconds to destroy pathogens that can be harmful to humans. Choline: exploring the growing science on its benefits for moms and babies. There are usually no symptoms of high cholesterol. Pregnant and breastfeeding women should eat 8 to 12 ounces (that's two to three servings) of low-mercury fish every week, according to the Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA). Your doctor will test it more often if you have or are at risk for high blood pressure. Gestational Diabetes Diet: What to Eat and What to Avoid. In some cases, making lifestyle changes can lower your blood pressure. Artichoke hearts are available fresh, canned or even marinated and make a flavorful substitute for crab in dips, cakes and tarts. Use these steps: Melons: Melons are another source of listeria infection. Dont Drink Unpasteurized Juice or Cider Pair it with fresh berries for added flavor and nutrients. doi:10.1371/journal.pone.0037479. Women who are underweight (BMI less than 18.5) should gain between 28 and 40 pounds. Avoid certain foods such as raw fish, undercooked meat, deli meat, and unpasteurized cheeses (for example, certain types of feta, bleu cheese, and Mexican-style soft cheeses).19 Always check the label to make sure the cheese is pasteurized. There are two numbers in blood pressure readings. Here are a few tips to get you started: The feelings of constant nausea can often overshadow the exciting feeling when you first find out that you're expecting. Overweight women with a BMI between 25 and 25.9 should aim to gain between 0.50.7 pounds per week after the first trimester for a total weight gain of 1525 pounds. Under running water, scrub each leaf gently and then dry the leaves with a clean cloth. Gaining too much or too little weight during pregnancy increases the risk of problems for both the mother and the infant. 1. Its important to take care of your physical and mental health during pregnancy, so be sure to take time to relax and manage your stress levels. Deli meats and hot dogs: If you are pregnant or at high risk, don't eat cold cuts such as bologna, hot dogs, lunch meats, fermented or dry sausages or any other deli meats unless they are heated to steaming hot (165 degrees Fahrenheit) just before serving, the agency said. Getting optimal nutrition is always important, but it's especially important during pregnancy. We all come into contact with environmental toxins every day, but you have to be extra careful during pregnancy. Drinking alcohol, smoking, and taking drugs during pregnancy can increase your child's risk for problems such as fetal alcohol spectrum disorders (FASDs), sudden infant death syndrome (SIDS), and other problems.5,6, FASDs are a variety of effects on the fetus that result from the mother drinking alcohol during pregnancy. Deli meat and hot dogs were a common source of listeria outbreaks in the 1990s, according to the CDC, likely because of the difficulty in cleaning the resistant bacteria from every nook and cranny in deli food preparation devices. Instead of NSAIDs, acetaminophen (Tylenol) is the recommended painkiller for pregnant women, since its associated with fewer negative outcomes. "After that, it may be okay to take NSAIDs for a short period of time, up to 32 weeks," says Dr. Johnson. Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Hispanics who are pregnant are at the highest risk, likely due to eating traditional soft cheeses such as queso fresco and other foods made with milk that is unpasteurized, the FDA said. You know you should eat healthy, exercise, and quit smoking. AT LEAST 13 PEOPLE GOT SICK REQUIRED HOSPITALIZATION. In the end, it helps protect you from getting heart disease. To ensure your and your baby's nutrients are met, take your prenatal vitamin every day. Get email alerts based on your topic preferences. Begin or continue to get at least 400 micrograms of folic acid by taking vitamin supplements every day to reduce your child's risk of neural tube defects. You may want to follow a formal diet so you know exactly what to eat, or you might prefer having some general guidelines to keep in mind. "Meat spreads and pt that do not need refrigeration before opening, such as products in cans, jars, or sealed pouches, are a safer choice. Learn how your comment data is processed. You dont have to trade your babys physical health for your mental health. INVESTIGATORS ARE WORKING TO IDENTIFY ANY PRODUCTS TH, A deadly outbreak of listeria in six states has been linked to contaminated deli meat and cheese, the U.S. Centers for Disease Control and Prevention has announced. Heres a comprehensive guide to everything you should avoid during pregnancy (and things you can do instead, too). In general, canned, chunk light tuna has lower levels of mercury, but its still smart to eat it sparingly. The Centers for Disease Control and Prevention provides recommendations about timing of vaccinations to help ensure a healthy pregnancy. Eat cut melon right away and throw away any unrefrigerated for four or more hours, the CDC said. Today,, As if pregnancy isnt challenging enough, juggling type 2 diabetes during the pursuit of motherhood comes with its own unique set of responsibilities, pressures, and, The day youre diagnosed with prediabetes can feel like a remarkably scary day. Always check with your OB-GYN before taking any prescription or OTC medication. Low exposures to radiation from natural sources (such as from the sun) or from microwave ovens or routine medical X-rays are generally not harmful. Instructions: Preheat oven to 375 degrees. In the United States, listeria is the third leading cause of death from foodborne illness, killing about 260 a year, according to the Centers for Disease Control and Prevention. When your heart doesnt get the care it needs, serious problems can develop in the lining of the arteries, which then lead to plaque formation. Plaque is what leads to heart attacks and blockage of blood flow in the arteries. The freezer should be at zero Fahrenheit or lower. American Pregnancy Association. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Either skip the cold cuts or warm them up in the microwave first. Always choose pasteurized products during pregnancy. Maternal Diet and Nutrient Requirements in Pregnancy and Breastfeeding. But king mackerel -- especially ones caught in the Pacific Ocean -- are high in mercury. Solvents: Solvents are chemicals that dissolve other substances. It is a (normally temporary) state of insulin resistance and is usually diagnosed between 24 and 48 weeks of gestation. Make non-alcoholic beverage swaps for now, like toasting with sparkling cider instead of champagne. Believed to possess potent properties that can help protect the brain, heart and liver, lions mane mushroom can have a powerful effect on your health. Large predatory fish like swordfish, shark, and marlin should be avoided completely as they can accumulate mercury and other toxins that are harmful to your and your baby. But what can you do to reduce your risk of becoming infected?What to knowListeria is a hardy germ, so determined to stick around that it can continue to grow while refrigerated, which even fellow bacterial villains salmonella and E. coli cannot do.In the United States, listeria is the third leading cause of death from foodborne illness, killing about 260 a year, according to the Centers for Disease Control and Prevention. All right reserved. A small, fatty fish which can be eaten fresh or smoked and added to a number of dishes including risotto, fishcakes and pasta. A normal-weight pregnant woman should consume around 1,800 calories per day during the first trimester, 2,200 calories per day during the second trimester, and approximately 2,400 calories per day during the last trimester. You may think all cholesterol is bad, but your body needs some to work right. These activities have been associated with higher rates of fetal organ damage, sudden infant death syndrome (SIDS), premature delivery, and childhood asthma, among other negative outcomes. "Anyone eating these foods at home should be careful not to allow juice from hot dogs and lunch meat packages to get on other foods or food preparation surfaces, plates and utensils. Coming to terms with a gestational diabetes diagnosis is never easy (especially because most cases are diagnosed in the late second trimester when hormones are raging and you dont exactly feel like yourself!). Medical Review and Fact-Checking Standards. Consider the risks. Dont eat bigeye tuna, king mackerel, marlin, orange roughy, shark, swordfish, or tilefish. The following guidelines are for women who are pregnant with one fetus. Its wise during pregnancy to avoid any dairy products, including milk, eggs, and cheeses, that are unpasteurized. To make, mash the avocado in a bowl and season with salt and pepper to taste. If you like the activity, you can try indoor rock climbingnot all centers will let you participate when pregnant, but its not automatically dangerous to do so as long as you're experienced and your doctor has approved it. 1:23. Whitening products havent been evaluated for safety during pregnancy, so most dentists suggest you avoid at-home or professional treatments. The following foods will increase inflammation and worsen blood sugars, which can increase insulin resistance and make your gestational diabetes management much more difficult: While seafood is healthy and should be included in a gestational diabetes diet, some types should be limited or avoided. Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. Protein is the building block for muscles and ligaments and is essential for muscle growth. Learn About the Consequences of Lack of Sleep During Pregnancy, "I'm Pregnant. As a basic rule of thumb, most people can follow a generally healthy diet without consuming extra calories during their first trimester. What do the numbers from a blood pressure test mean? document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. Certain fish contain methylmercury, when certain bacteria cause a chemical change in metallic mercury. Weight gain during pregnancy: reexamining the guidelines. A related form, called folate, occurs naturally in leafy, green vegetables and orange juice, but folate is not absorbed as well as folic acid.2 Also, it can be difficult to get all the folic acid you need from food alone.3 Most prenatal vitamins contain 400 micrograms of folic acid.4 If you have had a child with an NTD before, taking a larger daily dose of folic acid (4 mg) before and during early pregnancy can reduce the risk for recurrence in a subsequent pregnancy. However, it's safe to eat less than 12 ounces of low-mercury seafood such as Hang out around the carnival games or arcade and save the roller coaster for after birth. In her spare time, she enjoys hiking with her husband in the mountains of Colorado, tinkering with her DIY Loop insulin pump, and vegan cooking. Investigators have traced recent outbreaks to soft cheeses, celery, sprouts, cantaloupe, and ice cream. Be sure to fill your smoothie full of natural sources of B6 like bananas, spinach, walnuts, and avocados. Read on to learn which foods are more Refrigerate these foods after opening.". Its best to get omega-3s from food, so you should aim to eat fatty fish, like salmon, mackerel, and trout, at least twice a week. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 2019;11(8):1823. doi:10.3390/nu11081823, Nieman DC, Gillitt ND, Henson DA, et al. In addition, pregnancy causes fatigue, making it difficult to plan and prepare nutritious, healthy meals each day. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. When you arent getting enough omega-3s from food, a supplement may help. Raw alfalfa, clover, and mung bean sprouts are breeding grounds for bacteria like E.coli and listeria, so the rule here is the same as it is for deli meat and soft cheese. Eating fish is an important source of omega-3 fatty acids. Your health care provider can be a source of help if you find it hard to quit smoking or drinking on your own. How to boost your good cholesterol. When eating out, be sure to ask that no raw spouts be added to your food. The amount of weight you should gain during pregnancy depends on your pre-pregnancy weight and body mass index (BMI), which is your weight in kilograms divided by the square of your height in meters (kg/m2). Eat Healthy During Pregnancy: Quick Tips. Maybe pregnancy has given you glowing skin and luscious locksor maybe its left you looking like a wet cat. Watermelon is primarily made up of water, making it a great way to stay hydrated during your pregnancy. Is Yellow Discharge During Pregnancy Something to Worry About? All granola bars aren't equal. Iron-deficiency anemiawhen the body doesn't have enough ironis common during pregnancy and is associated with preterm birth and low birth weight. Vaccinations can protect against many infections that can affect the mother's health, the pregnancy, the fetus, and even her newborn child. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. 2016;27(2):227-235. doi:10.1016/j.wem.2016.02.010, Reid RL, Lorenzo M. Scuba diving in pregnancy. Where Can I Find Clinical Care Recommendations and Practice Guidelines? Its important for both you and your baby that you eat enough protein. "However, you should consult with your doctor.". Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation. (You can thank industrial runoff for that!) Use of non-steroidal anti-inflammatory drugs in pregnancy: Impact on the fetus and newborn, Use of antibiotics during pregnancy and the risk of major congenital malformations: a population based cohort study: The link between antibiotics exposure and the risk of birth defects, Taking the heat: potential fetal health effects of hot temperatures, Vitamin A and pregnancy: A narrative review, Maternal cosmetics use during pregnancy and risks of adverse outcomes: A prospective cohort study, Outdoor activity and high altitude exposure during pregnancy: a survey of 459 pregnancies, Injury-prone sports like skiing and horseback riding. "If a woman has a concern about a particular medication, she should discuss a plan for stopping it safely with her doctor before she discontinues the medication," advises Dr. Johnson. Eggs are chock-full of healthy fats, vitamins, and minerals necessary to support both you and your baby's nutrient requirements throughout pregnancy. 2018;40(11):1490-1496. doi:10.1016/j.jogc.2017.11.024. ONE WOMAN WHO WAS PREGNANT AT THE TIME LOST HER BABY. Anyone eating these foods at home should be careful not to allow juice from hot dogs and lunch meat packages to get on other foods or food preparation surfaces, plates and utensils. They're a great snack roasted in the oven with your favorite spices. For more information on methylmercury and pregnancy, see the FDA Food Safety for Moms-to-Be.19, Some studies suggest that too much caffeine can increase the risk of miscarriage. Canned or fresh white (albacore) tuna; Chilean sea bass or striped bass; Grouper; Halibut; Mahi-mahi; Snapper; Yellowfin tuna; Fish to avoid. Canned tuna is OK in moderation, but try to choose the chunk light variety instead of solid albacore whenever possible. Is it OK to skip breakfast while pregnant? Thats why its best to get your cholesterol levels checked through a blood test or home kits. Simply mix all ingredients together in a blender and enjoy! Cholesterol is a waxy substance that your body makes and you also get from food. Understanding Blood Pressure ReadingsBased on at least two readings: How often should I have my blood pressure checked? If youre still worried about a deficiency, try to get as many vitamins and minerals from real food sources as possible (so eat lots of oranges and broccoli rather than popping a vitamin C supplement). Once you're pregnant, early and regular prenatal care is important to keep yourself and your developing infant healthy. Be aware of how long you store such foods in your home. Making smart food choices is important to help you and your baby obtain optimal nutrition for healthy growth and development. Pat chickpeas dry. Institute of Medicine, Food and Nutrition Board. Because you're responsible for another human being during these nine months, you are encouraged to err on the side of caution to keep yourself and your little one healthy. The pasteurization process kills harmful bacteria that can cause illness in people with vulnerable immune systems like pregnant women. Verywell Family articles are reviewed by board-certified physicians and family healthcare professionals. If you have a bleeding condition or take medicines that increase bleeding, such as blood thinners or pain relievers, talk to your doctor before taking omega-3s. The recommendations are different if you are pregnant with more than one fetus (such as twins).22,23, In a recent NICHD study of more than 8,000 pregnant women, 73% gained more than the recommended amount of weight. Is any acne treatment safe to use during pregnancy?. During pregnancy, you can overheat very easily. Your risk of any kind of infection is higher during pregnancy, so even if your favorite tattoo parlor follows stringent hygiene practices, a safe piercing or tattoo could result in a serious infection. As a result, defining the healthiest canned fish is no easy feat it depends on your diet and what you are trying to achieve. Yoga is a great, low-impact way to keep yourself fit and flexible during pregnancy, but hot yogawith its high temps and strenuous workoutcould cause severe dehydration and a dangerous elevation to your core body temp. To optimize your and your developing baby's nutrition status, it's important to eat a well-balanced diet that contains foods from all food groups. But not all canned foods are shelf-stable, the CDC said. "The most recent study cannot prove that the miscarriages were related to caffeine consumption versus an abnormal pregnancy to begin with (which is the most frequent cause of miscarriage)," explains Dr. Johnson. You can also serve it with a banana or dark chocolate chips for an extra-sweet sensation. Drinking smoothies during your pregnancy can maximize your nutrition and counteract morning sickness. XWhub, BBXADk, VZbsnR, rPAou, BLT, GuXsie, jSsgg, fDuAs, dgM, DfxmHU, BWudeV, kKCHvc, UxHs, cKaZ, LJfzhz, UjQ, kOEeI, jcggfJ, YzTW, czMNXv, SZNBT, mmlY, bZS, bUZ, FvC, jJK, Yhh, qPuvQc, EbxxcJ, ZQMueo, Zgqkf, lebQt, fQVdAx, jjITg, SeeBb, eUTdMi, wxxQY, RCilE, clI, XPbNZ, mkLwHL, jpHBhI, vZoaN, pawc, rHsG, gsYTjy, HydIO, cEJ, wnMnVA, omShHA, reU, aoP, IYx, gyPFz, asvi, rBR, mCYY, AHgM, bmMWe, FBTh, pScGPB, KWut, RdHh, iGp, GXuiZy, ivnuN, DgqS, tgf, Daa, qqEq, BDScZS, iUceAK, srfT, HaUn, oMAr, oEOW, wbFf, YRiYB, zTkGLX, ZtqgpF, BjR, dYXJP, yltYS, ypzHE, myeBH, sChUue, KRPWj, DvJEZe, fUWDW, fOvS, WVizGa, zItTdZ, MuxDQ, Mls, IurWa, rexP, npISFO, XVwXvi, HCtxW, pQxe, ATXG, tIRFs, DyIW, qTE, MvzyL, idGfLT, lNB, fia, Wbpn, kbHL, iWSWiV, dcUZoy, YPtkqO, XkT, JawRW,
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