Healthy Eating While You Are Pregnant

Bump to Birth

Pregnancy is a special time in life, and it is also a time that requires special attention to nutritional needs. Your baby needs extra calories and extra nutrition to prepare for life in this world. Eating right during pregnancy does not mean doubling your calories or eating everything in sight. Here are a few tips to help you make the right eating decisions during this special time of life.

Pay attention to fruits and vegetables. The items found in your produce aisle contain high levels of important vitamins, minerals, fiber and other nutrients. They offer you healthy calories that can help your baby to grow strong bones, supple skin and vital organs. Make sure to include at least five servings of fruits and vegetables in your diet every day. Have them cleaned and prepared in your refrigerator or on your counter so they are easy to grab when you need a snack during the day.

Add in healthy, lean proteins. Your goal should be to consume at least two or three servings of lean proteins every day. Include low fat chicken, lean beef, healthy legumes and protein packed egg whites. Peanut butter is another great option for on the go snacking. Protein is essential for building muscle, and eating it will also help to keep you feeling full so you do not binge on junk food that lacks nutrients.

Include whole grains for added fiber. Whole grains, including 100% whole wheat, barley and brown rice add fiber to your diet, and they help you to stay regular during pregnancy. They are also often fortified with colic acid, an essential nutrient for your growing fetus. Avoid breads that are white, as these lack fiber and important nutrients. Organic options are best if you can find and afford them, or take some time to make your own homemade breads if you enjoy spending time in the kitchen.

Supplement your diet with prenatal vitamins. Even the healthiest of eaters can have a difficult time consuming enough nutrients for two. This is especially true during periods of morning sickness or whenever you might not feel like eating. To help ensure your baby is getting enough of key nutrients, make sure to take a high quality prenatal vitamin daily. These are available by prescription and over the counter. Consult with your obstetrician or midwife to find the brand that is best for you.

Finally, be careful not to over eat. Some moms believe pregnancy gives them permission to eat whatever they want. The truth is, your baby only needs a few hundred extra calories a day. Over eating can lead to pregnancy related problems such as Pre-eclampsia and gestational diabetes. Make sure to avoid doing so to protect your health and the health of your little one.

Making healthy food choices is especially important during pregnancy. The food you are consuming benefits both you and your baby, so it is I portent to do your best to consume a healthy diet that is not lacking in nutrients. Consult with your doctor to develop your optimum eating plan, and you will feel confident in knowing you are doing all you can to grow your baby in a happy and healthy way!

The Fit and Healthy Pregnancy Guide