The most important factor to remember with regards to nutrition and pregnancy is that you are not eating for two. Although your nutritional needs will increase and you may need to make some changes to the way you eat, sticking to a healthy diet and taking the necessary supplements should ensure a healthy mom and that baby develops optimally.
1. Drink
It is recommended that an adult drink at least 8 glasses of water a day. During pregnancy, you may want to increase this intake slightly to about 10 glasses. Refrain from drinking any caffeinated beverages and although one alcoholic beverage now and again isn’t the end of the world, it is recommended to avoid alcohol altogether. It is also recommended to stay away from sodas and fruit juice that is high in sugar and can aggravate heartburn. Milk is great for calcium but can also increase heartburn and cause other gastrointestinal issues such as constipation. Water is the recommended beverage during pregnancy but stay away from flavored water or water that contains added chemicals or preservatives.
2. Fiber
Constipation is a common problem in pregnancy. Increasing your intake of fiber is a good way to help control this problem naturally. Eat plenty of raw fruit and vegetables and whole grains that will assist with good digestion and have great nutritional value. Always make sure that your produce is washed properly and avoid leafy veg like lettuce and cabbage. Pesticides used in agriculture can remain on the leaves even after washing. Avoid any foods that give you gas or heartburn such as onions, garlic, peppers, chilies, spices, etc. Avoid dairy products that can cause constipation except yogurt that contains cultures.
3. Meat
Meat is an essential source of protein that your baby needs to develop. However, it is best to stick to lean meat rather than fatty types. Make sure that your meat is cooked properly, especially chicken and pork. Avoid any organ meat altogether – this includes liver, kidneys, etc. Don’t overdo it as too much meat, especially red meat, can cause constipation.
4. Seafood
Fish is another great source of protein, omega 3 fatty acids and other nutrients. It is recommended to eat white fish rather than the fatty varieties that can contain heavy metals. Stay away from sushi and raw fish. Avoid shellfish altogether.
5. Cravings
There is some debate as to whether a pregnant women should give in to her cravings or not. Of course this does depend on the type of craving. If the craving is on the list of foods to avoid, try to find an alternative or eat as little as possible. Keep in mind that any food in excess is not going to be good for you and might not be good for baby either. So eat the foods you crave in moderation.
6. Supplements
Remember to take your prenatal supplements as prescribed by your medical practitioner or care giver.
Also keep in mind that nutrition and pregnancy are preparing your body for birth and breastfeeding as well as caring for baby after birth. Expect to gain some weight which will assist you and baby during and after pregnancy.
