Healthy Pregnancy Diet
Good nutrition during pregnancy is very important for your baby's growth and development. You should take in about 300 more calories per day (600 a day if you're carrying twins) than you did before you became pregnant.
Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.
Goals for Healthy Eating When Pregnant
Foods to Avoid When Pregnant
What to Eat When Pregnant and Don't Feel Well
During pregnancy, you may have morning sickness, diarrhea, or constipation. You could find it hard to keep foods down, or feel too sick to even eat at all. Here are some suggestions for handling these illnesses:
Foods that fight nausea during pregnancy
If you have morning sickness, try:
Eat these before getting out of bed and have small, frequent meals throughout the day. Avoid fatty, fried, spicy, and greasy foods.
How to relieve constipation during pregnancy
Eat more fresh fruit and vegetables, and drink 6-8 glasses of water a day. Taking fiber supplements may also help.
What to eat when you have diarrhea
Eat more foods that contain pectin and gums (two types of dietary fiber) to help absorb excess water. Examples of these foods are applesauce, bananas, white rice, oatmeal, and refined wheat bread.
Foods that help with heartburn
Eat small, frequent meals throughout the day; try drinking milk before you eat. Limit caffeinated foods and beverages, citric beverages, and spicy foods.
Losing Weight While Pregnant
Don't diet or try to lose weight during pregnancy. Both you and your baby need the right nutrition to be healthy. Keep in mind that you'll lose some weight the first week your baby is born.
Why Do I Need Complex Carbohydrates While Pregnant?
Complex carbs give your body the energy it needs to keep you going and growing throughout your pregnancy. They’re also packed with fiber, which helps with digestion and prevents constipation, often a concern during pregnancy.
Complex carbs include:
Can I Eat a 'Low-Carb' Diet When Pregnant?
Low-carbohydrate diets, such as Atkins and the keto diet, are very popular. But it's best to avoid them when pregnant.
Some research has found that women on low-carb diets were slightly more likely to have babies with serious birth defects like anencephaly (when parts of brain and skull are missing) and spina bifida (when the spine is formed incorrectly). This may be because folic acid, a nutrient that reduces this type of birth defect, is added to many high-carb grain products, like bread.
Can I Maintain My Vegetarian Diet When Pregnant?
Just because you're pregnant doesn't mean you have to give up your vegetarian diet. Your baby can get all the nutrition they need to grow and develop while you follow a vegetarian diet . Just make sure you eat a variety of healthy foods that provide enough protein and calories.
Depending on the type of vegetarian meal plan you follow, you may need to adjust your eating habits. Discuss your diet with your doctor.
Why Do I Need More Calcium When Pregnant?
Calcium is a nutrient your body needs to build strong teeth and bones. Calcium also allows blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. Most of the calcium in your body is found inside your bones.
Your growing baby needs a lot of calcium to develop. If you don't get enough, your body will take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Osteoporosis causes dramatic thinning of the bone, resulting in weak, brittle bones that can easily be broken.
Calcium may also help prevent high blood pressure while you're pregnant. Even if no problems develop during pregnancy, a lack of calcium at this time can weaken bones and raise your risk for osteoporosis later in life.
To ensure you're getting enough:
How Can I Get Enough Calcium if I'm Lactose Intolerant?
You have l actose intolerance when your body can't digest lactose, the sugar found in milk. If you're lactose intolerant, you may have cramping, gas, or diarrhea when you eat or drink dairy products.
But you can still get the calcium you need. Here's how:
Should I Take a Calcium Supplement During Pregnancy?
If you have trouble getting enough calcium from foods, talk to your doctor or a dietitian about taking a supplement.
Calcium supplements and some antacids containing calcium are meant to complement an already healthy diet. Many multivitamin supplements have little or no calcium, so you may need a separate calcium supplement.
Why Do I Need More Iron During Pregnancy?
Iron is a mineral that's an important part of hemoglobin, the substance in blood that carries oxygen throughout the body. Iron also carries oxygen in muscles, helping them function. And it helps increase your resistance to stress and disease.
Your body is better at absorbing iron during pregnancy. So you need more while you're pregnant. Iron also helps you avoid symptoms of tiredness, weakness, crankiness, and depression.
Following a balanced diet that includes foods high in iron like meats, fish, poultry, and leafy greens can help ensure you get enough. These guidelines will help:
What Are Good Sources of Iron?
Some of the richest sources of iron are:
Should I Take an Iron Supplement During Pregnancy?
Talk to your doctor about an iron supplement. The National Academy of Sciences recommends a supplement providing 27 mg of iron during the second and third trimesters of pregnancy. (That's the amount in most prenatal vitamins.) Your doctor may increase this dose if you become anemic.
Iron deficiency anemia is a condition in which your body doesn't have enough red blood cells. You can get this if you don't get enough iron in your diet, or if you lose blood.
Other Facts About Iron
Other Important Nutrients
Choline
Choline helps prevent problems in your baby’s spinal cord and brain, called neural tube defects, and boosts brain development. It also supports your bones and may help prevent high blood pressure.
DHA
Docosahexaenoic acid (DHA) is one of the omega-3 fatty acids. It helps boost your baby’s brain development and vision. It may also reduce your risk of heart disease.
Potassium
Potassium helps you keep your blood pressure in check and maintain a proper fluid balance. It’s also necessary for a normal heartbeat and energy.
Riboflavin
Your body needs riboflavin (sometimes known as vitamin B2) to make energy and use the protein from food. It may also help reduce the risk of preeclampsia (high blood pressure during pregnancy).
Vitamin B6
B6 helps your body make protein for new cells, boosts your immune system, and helps form red blood cells.
Vitamin B12
B12 helps your body make red blood cells and use fat and carbohydrates for energy. It also helps prevent megaloblastic anemia, which can make you feel weak and tired.
Zinc
Zinc boosts your baby’s brain development. Your body also needs it to grow and repair cells and make energy.
Pregnancy Superfoods
Make those extra calories count with these nutrient-packed choices:
Beans. Chickpeas, lentils, black beans, and soybeans have fiber, protein, iron, folate, calcium, and zinc. Enjoy in chili and soups, salads, and pasta dishes, or as hummus with whole-grain crackers or in roll-up sandwiches.
Beef. Lean cuts, such as top sirloin steak, pack protein, vitamins B6 and B12, and niacin, as well as zinc and iron, in forms that are easy to absorb. Beef is also rich in choline. Add lean ground beef to pasta sauces, or use it in tacos, as burgers, in stir-fry dishes, and in chili.
Berries. They're packed with carbohydrates, vitamin C, potassium, folate, fiber, and fluid. The phytonutrients in berries are naturally beneficial plant compounds that protect cells from damage. Enjoy them on top of whole-grain cereal, in smoothies made with yogurt or milk, in pancakes, and in salads. Layer yogurt with berries and crunchy whole-grain cereal for a dessert parfait.
Broccoli. This veggie has folate, fiber, calcium, lutein, zeaxanthin, and carotenoids for healthy vision, and potassium for fluid balance and normal blood pressure. It also has the raw materials for your body to make vitamin A. Eat it as part of pasta and stir-fry dishes, steamed and topped with a dash of olive oil, pureed and added to soups, or roasted. To roast, chop broccoli into bite-sized pieces, coat lightly with olive oil, and bake on a baking sheet at 400 F until tender, about 15 minutes.
Cheese (pasteurized). Cheese has concentrated amounts of calcium, phosphorus, and magnesium for your bones and your baby's, plus vitamin B12 and protein. Use reduced-fat varieties to save on calories, fat, and cholesterol. Snack on cheese with whole-grain crackers or fruit, sprinkle it on top of soups, or use it in salads, sandwiches, and omelets.
Eggs. These are the gold standard of protein because they have all the amino acids you and your baby need to thrive. They also include more than a dozen vitamins and minerals, such as choline, lutein, and zeaxanthin. Certain brands supply the omega-3 fats your baby needs for brain development and peak vision, so check the label. Enjoy eggs in omelets and frittatas; in salads and sandwiches; in homemade waffles, crepes, and whole-grain French toast; and as snacks, hard-cooked or scrambled.
Milk. It's an excellent source of calcium, phosphorus, and vitamin D. Milk also packs protein, vitamin A, and B vitamins. Choose plain or flavored, and use it in smoothies with fruit, over whole-grain cereal and fruit, and in pudding. Make oatmeal in the microwave with milk instead of water.
Orange juice (fortified). Orange juice with added calcium and vitamin D has the same levels of these nutrients as milk. Plus, you get hefty doses of vitamin C, potassium, and folate. Enjoy it plain or frozen as pops or ice cubes, and in smoothies.
Pork tenderloin. It’s as lean as boneless, skinless chicken breast, and serves up the B vitamins thiamin and niacin, vitamin B6, zinc, iron, and choline. Try it grilled, broiled, or baked.
Salmon. Eat this for the protein, the B vitamins, and the omega-3 fats that promote brain development and vision in babies. Enjoy it grilled or broiled, or use canned salmon in salads and sandwiches.
Sweet potato. This packs vitamin C, folate, fiber, and carotenoids, which your body converts to vitamin A. It also supplies potassium in large amounts. Enjoy sweet potatoes baked, sliced cold, or cooked, for snacks and side dishes; mashed with orange juice; or roasted. Just slice washed sweet potatoes into wedges, coat lightly with canola oil, and roast on a baking sheet at 400 F until tender, about 15 to 20 minutes.
Whole grains. Enriched whole grains are fortified with folic acid and other B vitamins, iron, and zinc. Whole grains have more fiber and trace nutrients than processed grains such as white bread, white rice, and white flour. Eat oatmeal for breakfast; whole-grain breads for sandwiches; brown rice, wild rice, whole-wheat pasta, or quinoa for dinner; and popcorn or whole-grain crackers for snacks
Yogurt (plain low-fat or fat-free). Yogurt is packed with protein, calcium, B vitamins, and zinc. Plain yogurt has more calcium than milk. Stir in fruit preserves or honey, fresh or dried fruit, or crunchy whole-grain cereal. Use plain yogurt to top cooked sweet potatoes or to make smoothies.
Healthy Snacks During Pregnancy
Still looking for a way to get those extra calories? Snacks can do the trick. But this doesn’t mean a candy bar or a bag of potato chips. Instead, stock up on cereal, nuts, fruit, and low-fat yogurt.
Adding those 500 extra calories in a healthy way can be as simple as eating:
For a smaller snack of about 300 to 350 calories, consider:
It's OK to enjoy a sweet or salty treat every now and then. But do it in moderation, just as you did before you were pregnant. Too much salt can make you retain water and raise your blood pressure, which isn't good for you or your baby. And too many sweet foods will fill you up with empty calories, so you’re less hungry for the nutritious foods that you and your baby need.
Pregnancy Cravings
Food cravings during pregnancy are normal. Although there's no widely accepted explanation for food cravings, they affect almost two-thirds of all pregnancies. If you develop a sudden urge for a certain food, go ahead and indulge your craving if it provides energy or an essential nutrient. But, if your craving persists and prevents you from getting other essential nutrients in your diet, try to create more of a balance in your daily diet.
During pregnancy, your taste for certain foods may change. You may suddenly dislike foods you were fond of before you became pregnant. You might even feel strong urges to eat nonfood items such as ice, laundry starch, dirt, clay, chalk, ashes, or paint chips. This is called pica, and it may be linked to an iron deficiency such as anemia. Don't give in to these nonfood cravings. They can harm you and your baby. Tell your doctor if you have these nonfood cravings.
If you have any problems that prevent you from eating balanced meals and gaining weight properly, ask your doctor for advice. A registered dietitian can also help you maintain good nutrition throughout your pregnancy.
Posted : 2023-12-07 16:07
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