Does eating well during pregnancy matter? If you want to learn more about it, this post is for you.
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Pregnancy transforms your body in incredible ways as you foster the miraculous development of new life. And while your growing belly represents the baby thriving inside, remember – you need nourishment too! The essential forces of nature depend on mothers eating well to meet higher nutritional demands during this taxing yet beautiful time.
As an expectant mom, the foods you consume impact your health and your developing baby’s future well-being. However, understanding optimal pregnancy nutrition can be confusing. Questions arise like: Do cravings indicate needs? Should you “eat for two”? Are there risks in slipping up?
This post is about eating well during pregnancy. Here are tips on how to eat well during pregnancy.
You might also like to read our post about Pregnancy Goals: 6 Tips for Nurturing Your Journey to Parenthood.
1. Eating Well During Pregnancy: Emphasize Essential Nutrients
Focus first on getting enough key vitamins and minerals supporting major developmental milestones from neural tube formation to brain growth. Folate prevents baby’s birth defects, while calcium, protein foods, and iron are delivered directly to the placenta and baby. If possible, look for a prenatal vitamin that is highly absorbable and has the purest ingredients for you and the baby (such as this one or this one). Dark leafy greens are safe sources of folate.
Omega 3 fatty acids are important for your baby’s brain and visual development during pregnancy. We recommend this one supplement for a good source of DHA (plant-based omega 3).
Prebiotics are foods that feed and maintain good intestinal bacteria such as garlic, onions, asparagus, leeks, and bran. Probiotics are fermented foods that have live bacteria within them such as yogurt, miso, kefir, and kimchi. Check with your OBGYN if you have any restrictions for prebiotics and probiotics before consuming them.
Overall, we recommend a plant-based diet for a healthy pregnancy and baby development and weight gain (as explained by nutritionfacts.org).
2. Remember a Reasonable Calorie Increase
During the first trimester (first 12 weeks), you are probably too nauseous to eat or very sensitive to smells or greasy foods. Also, fatigue is real and all these factors can interfere with your food intake. Don’t worry, though, because there is no need for extra calorie intake during the first trimester! As appetite returns in the second trimester (13 to 26 weeks), only increase calories by about 350 extra per day – equivalent to a small meal – not doubling the entire intake despite pleasant hunger from nurturing another now! During the last trimester (after 26 weeks), add about 450 extra calories per day.
3. Eating Well During Pregnancy: Explore Nutritious Cravings
While craving sweets and fast food is common, try satisfying harmless hunkering for nutritional benefits too. Pica is when expecting mothers desire to eat non-food items such as clay, chalk, etc. Pica signals a potential nutritional deficiency, so report this to professionals. But if you are desiring quality carbs, proteins, or fruits – follow instinct within reason while tracking overall diet balance. Try to focus on whole grains for satiety and higher nutrition and fiber intake.
4. Eating Well During Pregnancy: Beware of Higher-risk Foods
Avoid undercooked meats, unpasteurized products, excess mercury-containing seafood, and raw sprouts prone to bacteria – all posing infection risks transferred through the placenta or later through breastmilk. Steer clear of alcohol, caffeine, toxic cleaning product fumes, and cigarette smoke – protecting cell development. Discuss medications, supplements, and chronic health conditions with OB/GYN as well.
5. Meal Prep for Convenience
Stock nutritious grab-and-go snacks like nuts, seeds, yogurt, apples with nut butter, and cut veggies for when hunger strikes yet energy lags to prepare something fresh. Seeking help with meal-prepping healthy recipes in batches for the week ahead, including easy proteins, grains, and produce. Freezer meals also work! Planning helps minimize unhealthy fast food temptations when drained.
6. Listen Intuitively As Your Needs Shift
Pay attention as taste transformations arise across trimesters or amidst challenges like nausea. Follow intuition’s guiding cravings for what appeals most, while honoring the incredible voice of the body and speaking wisdom to support you and the baby now. Trust yourself while leaning on professionals to analyze diet quality as pregnancy progresses. Don’t hesitate to consult a registered dietitian (RD) to better guide you in creating a personalized plan for healthy weight gain during pregnancy and the best nutrition for you and your baby.
Conclusion
This post was all about eating well during pregnancy. Enjoy this fleeting opportunity to nourish your new life! Learning to eat well during pregnancy by focusing on key nutrients, reasonable calorie increases, combating unhealthy temptations and meal prepping sets up positive family nutrition practices that can last for years and beyond!
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