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Take the mystery out of healthy eating and learn what it takes to ensure the
health and well being of your unborn child! There is a wealth of information
available today that offers tips for eating well during pregnancy. Sometimes it
almost seems as if there is too much advice available. Fortunately there is
hope; you can eat healthy and nutritiously during your pregnancy if you follow
a healthy pregnancy diet.
Eating well can be a challenge, given the tremendous cravings you might be
having mingled with morning sickness you might be feeling, particularly during
the first trimester. However it is vital that you do everything possible to
ensure your baby's health and well being, and that includes eating a healthy
diet.
Key Success Factors for Healthy Eating
So what exactly do you need to know to eat a healthy and well balanced diet
during pregnancy?
Here are the critical components or key success factors of a healthy pregnancy
diet:
Consume 200-300 additional calories per day during the second and third
trimesters. It is not vital that you have these extra calories during the first
trimester, particularly if you are nauseous or have severe morning sickness. 300
calories does not amount to much, and certainly does not equate to eating for
two! You can gain the extra calories from a snack, which may include a cup of
yogurt and 1/2 bagel, a granola bar and 1 oz piece of cheese, and extra glass of
orange juice or milk and handful of nuts.
Avoid excessive consumption of processed foods. During your pregnancy it is best
that you eat as many foods as possible in their natural state. This includes
whole grains, dark leafy vegetables, meats and other products that don't have
added sugar and other chemicals which may be harmful to your developing baby.
Take a multivitamin with at least 400 micrograms of folic acid and 30 mg of
iron. You can generally purchase an over the counter prenatal supplement with
adequate supplies of vitamins and nutrients to ensure that you are meeting your
nutritional requirements during pregnancy.
Eat an adequate amount of protein. Protein rich foods include beans, meat and
tofu. You should be trying to eat at least three servings a day. Adequate
protein consumption will not only ensure that you have a strong reserve of
energy for the day, it will also help your baby's tissues develop.
Eat calcium rich foods at least three times per day. You should be getting at
least 1200 mg of calcium every day. Calcium can be found in many foods including
dairy products and fortified juices such as orange juice. Calcium is critical
particularly during the third trimester when your baby's bones are developing.
Tips for Eating Well During Each Month of Pregnancy
As your belly expands you may find it easier to eat several “mini-meals” during
the day instead of three large meals. This will improve your digestion and also
prevent excessive heartburn.
Consider breaking your three meals into six smaller meals per day. Also stock
your refrigerator with lots of healthy and nutritious snacks, so you are less
tempted to grab for something that is full of sugar and empty calories in a
moment of hunger.
Healthy eating is also as important as fitness and exercise during pregnancy. If
given the opportunity, you should engage in some sort of light physical activity
as well during your pregnancy, which will not only improve your mood but prepare
your body for labor.
When combined with a healthy pregnancy diet, adequate fitness and exercise will
help you feel and look your best throughout your pregnancy!
Pregnancy nutrition is easy when you are armed with the knowledge and power
necessary to make smart choices!
Remember that everything you put into your mouth goes into the mouth of your
little one. Thus, it is vital you do everything in your power to ensure that you
get adequate nutrition during pregnancy!
