Eating Healthy During Pregnancy
Healthful, Nutritious Foods are Essential for Mom and Baby
Apr 20, 2009
Just about everything a pregnant woman eats eventually makes its way to the unborn baby. That makes it especially important to consume healthy, nutritious foods. According to the March of Dimes, a pregnant woman should eat about 300 more calories a day than she did prior to pregnancy. The average recommended weight gain is about 20-30 pounds, depending on each individual woman's health status and her doctor's recommendations.
Eating healthy and including an additional 300 calories does not mean simply adding more food to your plate. It's all about eating healthy, nutritious foods that are good for mother and baby. The United States food pyramid is a good place to start. It can be used as the basis for your dietary planning. From that basis, adding healthy foods is simple and fun.
- Eat foods that are high in fiber. This helps you feel full longer and aids in food digestion and processing. Constipation is often a problem during pregnancy so the added fiber will help with this problem too. Switch from white bread to whole wheat bread, add brown rice to the menu, and eat cereals that are higher in fiber and lower in sugar. Making simple changes can mean a big difference in your health and the health of your baby.
- Get plenty of healthy, lean protein. Lean meats, chicken, vegetables, milk, and milk products are all good sources. Natural or organic protein is highly recommended since these foods contain no antiobiotics, steroids, pesticides, or additives. Don't forget the complex carbohydrates such as whole wheat pasta that pack a punch of protein with every bite.
- Folic acid is especially important during pregnancy and in addition to any folic acid supplements recommended by your doctor, you can get even more nutrition and folic acid through dark green leafy vegetables, orange and yellow fruits, and dark yellow vegetables.
- Limit sugar and sweets as much as possible. They only fill you with empty calories that quickly dissipate and leave you feeling hungry and sluggish. They also pack on pounds that you don't want to deal with. Satisfy your sweet tooth and cravings with seasonal fruits, jello, yogurt, and pudding.
- Pass on caffeine. It's important to avoid caffeine since it is not good for you or your baby. Coffee, tea, chocolate, and a lot of other foods contain caffeine so read labels carefully.
- Drink plenty of water. Both you and your unborn baby need water -- at least 8 glasses each day. Keeping your body hydrated is the best way to keep nourishment flowing effortlessly and consistently to the unborn baby.
- Avoid heartburn by eating smaller meals. You can eat more meals each day when you consume fewer calories at each meal. This aids in digestion and can be beneficial if you experience nausea during pregnancy.
Eating a nutritious diet during pregnancy aids in a healthier pregnancy, helps maintain a healthy weight gain, and gives you more energy and stamina every day. Preparing for the birth of a baby starts by preparing your body well. Let every day be an opportunity to do something good for you and your unborn baby by eating healthy, nutritious foods and getting adequate activity in your day.
A healthy lifestyle benefits you and your baby today -- and for years to come.
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