Now that I'm pregnant with our second baby, as many of my friends are expecting too, I've been looking into the best diet to keep me healthy so I can grow a nice healthy baby. Most of what I've found goes right along with what I preach all the time. But there are a few things to avoid and also some things to make sure you're including in your daily eating habits.
We've all heard the phrase "eating for two." And I will admit that I have used this on occasion when I'm looking to excuse the extra piece of pizza or my second helping of dessert I'm about to indulge in. But then I remember that my baby is only 4 inches tall, and doesn't need a whole piece of pizza. I'm not saying I never give in to that craving, but in reality, a pregnant woman only needs to consume about 300 more calories than she was previously, unless she was underweight or on a restricted diet.
Pregnancy isn't the time for a free for all on what you eat. Yes, there may be some cravings, and it's ok to give in to these from time to time, but during pregnancy it is so important to eat the best you possibly can for your baby. During these nine months, clean your diet so your baby is getting all the nutrients he or she needs. Give your baby the best start you can by eliminating chemicals and toxins from your body. There are so many toxins that we come into contact with on a daily basis, from the air and water, cleaning products, beauty products, etc. So control the things that you can. And diet is one of the things you have control over.
A prenatal diet is based on the same principles of healthy eating. This means eating lots of fresh fruits and vegetables, whole grains and lean protein. You've probably heard the list of foods to avoid or limit - fish with high mercury content, raw or undercooked seafood, undercooked meat, poultry, eggs or deli meats, unpasteurized dairy, and soft cheeses. Caffeine, alcohol and nicotine should all be eliminated as well. I also recommend eliminating artificial sweeteners, high fructose corn syrup, hydrogenated oils and artificial ingredients. And limit white sugar, white flour, salt, processed foods and fried food. These are things I recommend whether pregnant or not. Pregnancy is the perfect time to eat better because it not only will improve your health (and make shedding that baby weight easier) but your baby will be much healthier. Babies are so vulnerable so it's important not to load their little bodies up with toxic substances. And what every expectant parent really wants is a healthy baby.
Now, what to eat? Whole foods - foods in their purest state, unprocessed without any added chemicals or preservatives - are the easiest for your body to digest and use, and your baby will be getting what she needs. Healthy eating can be based around a whole foods diet. A good rule of thumb, for nutritious eating all the time, is to imagine the source of the food you're about to eat. For example, it is very obvious where a fruit or vegetable came from. You can imagine the wheat used in whole grain bread and you know where dairy products come from. If it's something you could make in your own kitchen (theoretically, we're not all master chefs!) than it's probably made from whole foods. But, if you can't possibly imagine how to make something like a Cheeto or a Twinkie, it's not made from whole foods. Look at food labels and if the ingredients sound like real food and not artificial additives, it's going to be better for you and your baby.
There are a few nutrients that are essential to your body while pregnant, much more so than when you're not pregnant. Talk to your doctor about getting a prenatal vitamin that will fit your diet and lifestyle. Here are things to look for in your diet:
Folate and Folic Acid (a B vitamin) will help prevent birth defects. You need about 1,000 micrograms per day while pregnant. Spinach, beans, asparagus, peanuts and oranges all contain folate naturally, while many cereals are fortified with Folic Acid.
Calcium will help you and your baby have strong bones and teeth. You need 1,000 milligrams a day (1,300 milligrams for pregnant teenagers). Dairy products are good sources of calcium and so are salmon, spinach and fortified juices and cereals.
Protein is essential for your baby's growth. You need about 70 grams of protein a day while pregnant. Lean meat, poultry, fish and eggs contain high amounts of protein, but you can also get it from beans, peas, nuts, tofu and dairy products.
Iron will prevent anemia. Look for 27 milligrams a day. Lean meat, poultry, fish, spinach, beans and fortifies cereals are good sources.
Look for nine servings of whole grains, five or more servings of fruits and vegetables, and two or more servings of protein rich foods like meat, poultry, fish, eggs, beans or nuts. Again, it is so important to nourish your baby with nutrient dense, whole foods.
And lastly, WATER, WATER and more WATER!! Water carries the nutrients you eat to your baby. It will also "help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections (Mayo Clinic)." I'm going to pass on all those. Not to mention you will have more energy and feel better if you're hydrated and eating a balanced, nutritious diet.
Much of my information came from www.mayoclinic.com.
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