Pregnancy Diet and Nutrition
Diet and nutrition is an important part of a healthy lifestyle for men, women and children, but when you become pregnant, diet and nutrition take on a whole new role that is integral to the health and development of your growing baby. The first step towards ensuring proper nutrition during your pregnancy is to begin taking a daily prenatal vitamin supplement that is formulated specifically to bridge the gap between your normal diet and the amounts of folic acid, calcium, iron and vitamins that you and your baby need each day.
A healthy pregnancy diet should be based on whole grains, a variety of vegetables and fruits, healthy dairy products and lean protein sources. Ideally, expectant mothers should try to include 6-11 servings of whole grain breads, cereals and pastas, at least four servings of vegetables, two to four servings of fruits, four servings of healthy dairy, such as milk, yogurt and hard cheeses, and three servings of protein, such as chicken, some fish, nuts and eggs. Pregnant women should also focus on eating whole foods, rather than processed foods, and may want to consider eating organic products whenever possible to avoid unnecessary chemicals in food. Some moms-to-be enjoy making special recipes with nutritional value tailored to their pregnant needs.
In the beginning of your pregnancy, nausea and vomiting may make it more difficult to follow a healthy pregnancy eating plan and to consume and retain the vitamins and minerals you need; however, eating multiple small meals per day, rather than three larger meals, and keeping healthy snacks, such as fruit and nuts, on hand can help you ensure that you are getting the calories and nutrients you and your growing baby need.
There are also some foods and beverages that should be avoided during pregnancy. For example, it is well-known that alcohol should be avoided completely and that caffeine should be limited to fewer than 300mg per day. Some things to avoid that might not be as well-known include artificial sweeteners, soft cheeses (which are often unpasteurized) and excessive consumption of cholesterol. Some artificial sweeteners have been blacklisted, while others are still considered safe to use during pregnancy; therefore, pregnant women who use artificial sweeteners should speak to their healthcare provider to determine safe levels of usage. While popular belief dictates avoiding fish altogether during pregnancy, most experts agree that some fish is actually good, as it is a good source of protein and omega-3 fatty acids. There are some fish that should be avoided due to their high mercury content, including swordfish, white snapper, shark and mackerel. In addition, any kind of raw fish or raw shellfish should be avoided.
One last thing to note on diet and nutrition is that you may not need to eat quite as much you would expect. While the idea of eating for two has permeated our culture, most experts agree that pregnant women actually only need to consume an additional 300 calories each day to sustain a healthy pregnancy, gain the recommended amount of weight (25-35 pounds in most cases) and help your baby develop normally.
