You are what you eat. Well this is true for your unborn baby. What you eat is what your baby will eat. Now more than ever it is so important to get the proper nutrition. You may want to eat for two but put the breaks on and remember you only need an extra 300-500 calories a day for your growing baby. You may want to throw caution to the wind and indulge in everything you NEVER eat but your pregnancy is NOT the time for careless eating. Did you know that poor food choices can mean unnecessary pounds for you and leave your baby malnourished?
Here are 10 Tips for eating right During your pregnancy.
1.)Don’t Skip Breakfast: You’ve been asleep for several hours, which means you haven’t given your body or your baby fuel in a lengthy period of time. Your baby needs the nutrients and so do you. Aim for a combination of whole grain carbohydrates, healthy fats and lean protein. A good example would be: An Egg, a piece of whole wheat toast with a little bit of butter and a glass of milk.
2.)Eat 5-6 Small Meals A Day: As your belly grows you will get full faster and off of less food. So you will need to eat more often to get enough calories for you and your growing baby. Try eating 3 small meals and 2 snacks.
3.)Eat a Variety of Foods: During pregnancy you may have times where you can only stomach a few things or where you are only craving 1 type of food. This is normal and cant really be avoided, but when you are feeling good try to eat a variety of foods. Chicken, fish and lean red meat as well as many different fruits and veggies. This will help you get ALL of the vitamins and minerals that you and the baby need.
4.)Avoid The Unsafe Foods: This one shouldn’t be to hard as long as you know what the unsafe foods are. Raw fish is a nono, also avoid fish high in mercury like swordfish, tile-fish, and albacore tuna. Deli meet should be heated (until it steams) and you should also avoid any unpasturized food.
5.)Water Water Water: Its very important to stay hydrated when you are pregnancy. Dehydration can cause preterm labor. Carry a bottle of water with you at all times, If you are exercising try to have 6-8oz of water for every 15 min of exercise that you do.
6.)Don’t Diet: Weight gain during pregnancy is inevitable. This is not the time to cut calories. All though you don’t want to overindulge, restricting calories is not good either. An average weight gain should be between 25 and 35 pounds.
7.)Get Your Fiber: Eating fiber is important to “keep things moving” during pregnancy. Progesterone relaxes your stomach muscles, slowing digestion, fiber helps to start things flowing again. Good sources of fiber include fruits, vegetables, whole grains and legumes.
8.)Get Your Vitamin D: Vitamin D helps your body absorb calcium which is very important for women ingeneral but even more so during pregnancy. The baby needs calcium for it’s growing bones, if you’re not getting enough the baby will take it from your bones. This can lead to osteoporosis for mom later on. Good sources of vitamin D include dairy, prenatal vitamins and the sun.
9.)Omega-3 Fatty Acids: Babies born to moms who ate plenty of Omega-3 Fatty Acids during there third trimester have better visual, cognitive and moor development compared to those born to moms who didn’t eat enough Omega-3s.
Salmon, flax seeds and walnuts are excellent food sources of omega-3 fatty acids.
10.)Don’t Eat Empty Calories: Desert is ok during pregnancy and of course there will be times when you are CRAVING the junk but remember everything in moderation.
Stick to these 10 Tips and you and your baby will be on track to a healthy life together. Best of luck on your journey.