When you discover you are pregnant, you become more aware of the foods you eat. Some women naturally begin to crave healthier foods and develop aversions to things like soda and cigarettes. The rest of us have to make a conscious effort to change unhealthy habits. Here are some changes to make now:
Cut out Caffeine: For most women one cup of coffee is thought to be safe. Larger amounts of caffeine can result in low birth weight. Cutting out coffee may not be enough. Soda and ice teas are an added source of caffeine.
The other problem with caffeine is that it tends to dehydrate the body. This is the reason that soda doesn’t really quench your thirst on a hot day, like water or juice would. In addition, drinking caffeinated beverages results in women drinking less water, milk and juice. This is another good reason to push the water button on the soda machine at work.
Folic Acid is an important nutrient before and during pregnancy. Folic acid is known to help in preventing neural tube defect such as spina bifida. The neural tube closes early in pregnancy, so doctors recommend increasing your intake of folic acid before you try to conceive. If baby is a surprise, add sources of folic acid to your diet as soon as you learn you are pregnant.
Folic acid is present in prenatal vitamins. Your health care provider will give you a prescription at your first prenatal check up. In the meantime, you can get folic acid in a variety of foods including leafy green vegetables, peas, liver and dried beans. Recently certain foods, such as some breads and cereals have been fortified with folic acid.
Increase your intake of iron when you become pregnant. Iron is very important to your developing baby. The baby needs iron for the production of red blood cells. If the baby isn’t getting enough iron, he will take it from the mother’s body. This results in anemia. Your health care provider may recommend an iron supplement later in your pregnancy.
Evaluate your diet and make a healthy meal plan. A meal diary can help you determine where changes need to be made. When planning meals, include a variety of foods from all food groups including fruits, vegetables, whole grains and protein.
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