Eat Healthy During Pregnancy
Eating Healthy During Pregnancy
Always, always, always consult your physician before making any changes to your eating habits!
Starting off your pregnancy with a healthy and well balanced diet is one of the best things you can do for yourself and your baby.
Your first trimester
You may find it tough to maintain a balanced diet during your first trimester, you can rest assured that your not alone. Your body and your baby are consuming tremendous amounts of energy so alot of women will eat all the time and gain a lot of weight in the process. Conversely, some women have trouble getting food down and subsequently lose weight.
Preventing malnutrition and dehydration are the most important factors during this trimester.
Calories
When pregnant, you need to consume around 300 calories more than usual every day. Listen to your body when you are hungry. Try to eat as many foods as possible from the bottom of the food pyramid.
If your doctor says you are gaining weight too slowly, try eating several small meals a day and slightly increase the fat in your diet. You should eat when you are hungry, as you are now eating for 2 instead of one and your body is telling you that it needs more energy.
Calcium
By the second trimester, you’ll need around 1,500 milligrams of calcium a day for your bones and your baby. Calcium is something that’s missing from the average diet. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.
Fiber
Fiber can help to prevent constipation, which is common in pregnancy. You can find fiber in whole grains, fruits and vegetables. Fiber supplements are usually safe to take during pregnancy.
Protein
Unless you are a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet.
Iron
A lot of people naturally have a bit of iron deficiency, this is especially important to fix during pregnancy. Good sources of iron include dark leafy green vegetables and meats. Iron supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea.
Vitamins
Seeing as how most people don’t get a majority of the vitamins they need in their regular diet, you may want to discuss prenatal vitamins with your doctor. Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together – just ask your doctor to make sure.
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