pregnancy, Uncategorized

A Healthy Pregnancy Diet

A healthy pregnancy

A healthy pregnancy diet is something I researched for both of my pregnancies. I eat fairly healthy as it is, but wanted to give my children the best start in life that I could!

Not only does eating a healthy diet during pregnancy help my baby, but also my self. You need to be strong and healthy when carrying and birthing another human!

Here is the ultimate healthy pregnancy diet!

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Extra nutrition

Pregnant women need extra nutrition when pregnant. Your baby will take all the nutrition they need from your body, but if you don’t have a healthy diet you may not have enough for the both of you or leave you depleted.

  • Folic acid – this B vitamin is needed to keep your baby from having birth defects like spina bifida. You can get this important vitamin from spinach, lentils, broccoli and vitamin form.
  • Iron– you increase your blood volume by 50% when you become pregnant. This means it’s easier to become anemic. You can get iron from meat, beans, leafy greens and vitamin form. To help your body absorb the iron better eat iron-rich foods with vitamin C rich foods.
  • Calcium– We all know it helps build strong bone and that goes for unborn babies as well. You can get calcium from milk (nut/soy milk too), spinach, almonds, cheese and vitamin form.

Other things to remember

Most women are worried about the number of carbs and fats they consume. You shouldn’t try to reduce the recommended daily amount. Your baby needs both to grow. Try to get these in healthy ways by eating healthy fats and complex carbs.

  • Healthy Fats– Avocados, nuts, olive oil, salmon
  • Complex carbs– Whole grain bread, brown rice, oats, fruit

Things you should eat

You should eat all the major food groups and try to avoid unhealthy foods. Remember you are not actually eating for two. You only need 500 extra calories while pregnant and breastfeeding.

  • Grains– Go for whole grains since they have less sugar than white bread. Your body digests it slower, so you don’t get a sugar spike then have a crash. Which is even more common in pregnancy. (whole grain bread, brown rice, whole grain pizza crust, etc.)
  • Fruit– Fruits have quite a bit of sugar, but they also have essential vitamins. Try to eat fruit in moderation, but know it’s better for you than candy or processed food. (berries, watermelon, bananas, cantaloupe, ect.)
  • Vegetables– Vegetables are great for you! They’re full of vitamins and low in sugar. You should eat as many veggies as your pregnant belly desires. (broccoli, corn, leafy greens, peppers, carrots, etc.)
  • Dairy– Like I stated above, you need calcium. Some people are lactose intolerant so not every woman can eat it while pregnant. If you can though, you should. (milk, cheese, yogurt, etc.)
  • Meat/protein– Eating meat will help keep anemia at bay and protein is a good for you as well. (chicken, red meat, fish, beans)

Things you shouldn’t eat

  • cold lunch meat or hot dogs–  a bacteria called Listeria could infect your cold meats. This can be deadly to your unborn child or cause birth defects.
  • Raw sushi- There could possibly be parasites in the uncooked fish. You also shouldn’t eat too much fish due to mercury.
  •  soft unpasteurized cheese or milk- The reason is it could potentially have E.coli or that nasty listeria.
  • Raw eggs – I know that cookie dough looks good but you can get some pregnancy safe cookie dough to ease your craving.
  • Caffeine- You don’t have to totally give it up, but you should reduce your intake to 200mg. That’s about one cup of coffee a day.

Sample Meals 

Breakfast- Eggs, whole grain toast with peanut butter and bananas

Lunch- Chicken noodle soup, whole grain grilled cheese, and some veggies with hummus

Dinner- Chicken, sweet potato, and some steamed broccoli

 

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I hope I’ve given you all the information you need for a healthy pregnancy. I know craving can get the best of you sometimes, so don’t feel bad for indulging once in a while. Try your best to eat healthy most of the time. How do you try to eat healthily? Let us know in the comments!

A healthy pregnancy diet- Do you want  to know how to eat healthy while pregnant? Then you need to read this article! You'll also learn what not to eat while pregnant.

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