This quick list will help you to make sure you get optimum nutrition during your pregnancy with ease. As long as you remember these ten simple things, you should have no trouble maintaining a healthy pregnancy, barring any unforeseen complications such as preeclampsia, etc. Along with your prenatal supplements, there are certain things that your baby will need to get from you while in utero. You could even print out this list and tape it to your refrigerator for a quick reference before snacking. Without further ado, here are the top ten tips to prenatal eating:
TEN: If you don’t know what to eat at any given time, think of what you shouldn’t eat and go from there. Of course, fast food and overly processed food is a bad choice, as is caffeine, alcohol, and things with lots of sugar. Aim to eat food that is in its most fresh state if you can – the fresher the better. If you want a quick snack, reach for a whole piece of fruit. Lightly steamed veggies are better than those overcooked. Whole grains are better than processed breads and crackers.
NINE: We all know its health benefits, but Vitamin C isn’t stored in the body so you will have to make sure to consume a supply of it daily. Citrus fruits including strawberries and tomatoes, as well as broccoli, spinach, and bell peppers all contain the wonder vitamin.
EIGHT: Whole grains and other complex carbs are essential for your growing baby. Whole grains include things that aren’t made with bleached white flour, so read the ingredients label and make sure that “whole grain wheat” or “whole oats” is the first ingredient. Oatmeal, whole brown or wild rice, lentils, beans and peas are all good choices.
SEVEN: Calcium is so important to your growing baby that your body will actually leach it from your own bones to supply it. Dairy is always a good source, but you can also find calcium in sesame seeds and dark leafy greens as well.
SIX: Beta-carotene and folic acid are both crucial for fetal development, and can be found in dark green leafy vegetables, yellow-orange veggies, and yellow-orange fruit. This is why a romaine lettuce salad should trump an iceberg salad any day. Remember that the darker the color, the higher the nutrient content.
FIVE: Healthy fats are absolutely necessary for a healthy baby. My snack staple was almonds, and whenever I felt heartburn or nausea due to hunger, I grabbed a handful of the filling food. In addition to almonds, there are other sources of healthy fat. You can add olive oil to your cooking instead of butter, and eat fish, such as salmon, that are low in mercury and full of omega-3 fatty acids. Avocado is one of the world’s most healthy fatty foods! Hide it in any dish to up your nutrient content.
FOUR: Iron-rich foods are essential to create red blood cells for baby. A deficiency of iron may lead to anemia or even hemorrhaging during delivery. Meats all have different levels of iron content, and your prenatal vitamin will most likely have a daily supply in it. If you are vegetarian or are looking for more ways to enhance your iron intake naturally, go to your local health food store to get alfalfa supplements or chlorophyll to add to drinks.
THREE: As essential nutrients go, there is no nutrient more important to your growing baby than protein. Protein is the building block of human tissue, and is crucial for fetal brain development. Peanut butter, dairy products, whole grain food and meats all have protein in them, so make sure to get at least 3 servings daily.
TWO: Fluids, namely water, are also very important. When you find yourself thirsty, try to reach for water, or beverages that are mostly water. Your body is using water not only to keep your body healthy, but also to create the fluids your baby needs as well. Not getting enough fluids can cause you to become dehydrated, and drinking beverages with caffeine in them will do this as well.
And the NUMBER ONE thing to remember when it comes to healthy prenatal eating is:
You only need to be consuming about 300 extra calories per day, so the assumption that pregnant women can overeat as much as they want is bunk. In order for you to assure that you don’t develop gestational diabetes and other health complications during pregnancy, you need to eat healthy, balanced meals. You will thank yourself later, because childbirth is hard enough without extra weight tacked on. And there will be less weight to lose after delivery if you stick to this list.
For more info on staying healthy during your pregnancy, check out these related articles:
Let’s Talk About Keeping a Meal Diary
Let’s Talk About Safe Herb Usage in Pregnancy