Eating nutritious foods during pregnancy is one of the most important things you can do for your baby and yourself. The basic principles of what we should eat during pregnancy are exactly the same as what we should always eat. This includes concentrating on fruits, vegetables, grains, lean proteins and healthy fats. Of course, there are a few things you should pay close attention to when you are pregnant and a few foods you should avoid. We contacted Renown Health's Caitlin Bus, RD, LD, CDE to learn more about proper nutrition for pregnancy.
Regular Foods:
Vegetables
Vegetables of all kinds - and of all kinds - are beneficial to you and your baby during pregnancy. Vegetables ensure that your body gets the fiber, vitamins and minerals it needs. However, fresh or frozen vegetables are considered the best, but if you choose to eat canned vegetables, be sure to choose a low-sodium product. The more vegetables, the better! If you have a vegetable allergy, especially in the first trimester, try skipping it into smoothies.
Healthy Protein
A protein-rich diet supports your baby's growth while providing your body with nutrients to build and repair tissue, including your muscles, hair, skin and nails. Although protein requirements vary from person to person, a pregnant woman needs extra protein for her baby to grow, especially in the second and third trimesters. Regular consumption of high-protein foods - such as fish, chicken, turkey, eggs, peanut butter, nuts and beans - promotes a healthy brain and heart for your baby. Cereals Foods such as brown rice, quinoa, whole wheat pasta and oatmeal are good to eat during pregnancy. They are rich in fiber, iron, B vitamins and folic acid, all of which benefit body growth. The leaves also help relieve constipation and hemorrhoids.
Fruits
Fruit can help you to satisfy any sugar cravings you may have while you are pregnant while giving your baby nutrients - it is a win-win. Some people advise against using fruit while you are pregnant, but this is a myth. Like all foods, balance is important. Fruit can be high in sugar, so it is important to be aware of the foods you eat. Also, make sure you are aware of your condition - thoroughly rinse the product under running water for 30 seconds to help avoid foodborne illness.
Pasteurized Dairy
Dairy products such as milk, cheese and yoghurt can be excellent sources of protein and calcium needed for the healthy growth of the baby's bones, teeth and muscles. This diet also helps to ensure proper heart function and emotional transmission. When purchasing these products, be sure to choose pasteurized products to avoid exposing your body to bacteria and viruses. The American College of Obstetrics and Gynecology recommends 1,000mg of calcium per day for pregnant and lactating women. This is equivalent to 4 servings of milk or calcium-rich foods such as leafy vegetables, broccoli, tofu, almonds or dried figs.
DHA Omega-3 Fats
Omega-3s like DHA help support a baby's brain health and parts of its eyes. Pregnant or breastfeeding women should eat at least 8 ounces and 12 ounces of seafood each week. Ideally, dietary supplements that provide DHA omega-3 and low in mercury should be emphasized in your diet, which includes fish such as salmon, sardines and anchovies. If you do not eat fish or omega-3 fortified foods, the DHA omega-3 supplement is recommended.
Choline
Did you know that 92% of pregnant women fail to meet their daily choline recommendations? Choline is essential for the development of the baby's brain and central nervous system. One egg provides 33% of the recommended daily amount. Although choline is generally absent or low in fertility vitamins, the best sources of nutrients include eggs, meat, fish, milk, navy beans, Brussels sprouts, broccoli and spinach.
Iron and Folic Acid
Iron is a deficiency of the most common nutrients during pregnancy. High-calorie foods include red meat, chicken, fish, fortified cereals, spinach and beans. Folic acid is used to help your body create the additional blood it requires during pregnancy. Using enough folic acid at the beginning of pregnancy reduces the risk of birth defects affecting the spine. It is recommended that you consume 400 micrograms (mcg) per day for pregnant women. This amount is included in your birth vitamins.
Water
Staying hydrated is one of the best things you can do for yourself and your baby during pregnancy. In addition to being good for you, hydration reduces morning sickness and nausea, while dehydration can lead to weight loss and even premature ejaculation. Identify 10 cups of liquid per day, on top of the water that is naturally found in food.
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Foods to Avoid:
Raw fish and fish with a high Mercury content
Sorry sushi fans, according to the Center for Disease Control and Prevention, pregnant women are 10 times more likely to be infected with Listeria, a virus found in raw or undercooked fish. Also, avoid fish that are commonly found to be high in mercury, including swordfish, king mackerel, tuna, and marlin.
Minced or raw meat
Like eating raw fish, eating raw or undercooked meat increases the risk of infection during pregnancy. Hot dogs and lunch meat should also be avoided, unless they are re-heated to burn (for example, in a microwave oven).
Alcohol
Drinking alcohol during pregnancy can affect your baby's brain growth and increase the risk of premature birth, low birth weight or miscarriage. Don't just do it!
Reduce Caffeine
High caffeine intake during pregnancy can limit your baby's growth; therefore, it is recommended that pregnant women reduce their caffeinated intake to less than 200 mg per day - that is about two cups (16 fl oz) of coffee a day.
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