Need A Boost Of Fiber Try Hummus And Veggies
One of the unfortunate side effects of pregnancy can be constipation. Alongwith drinking enough fluid, getting good sources of fiber like vegetablescan keep you regular.
Vegetables also have antioxidants, phytonutrients, vitamins and minerals substances that protect the health of your cells and support your immunesystem, which is slightly lowered during pregnancy. And, when you dipveggies like carrots and broccoli into hummus, you get an extra helping offiber along with protein to keep you feeling full longer.
Choosing healthy snacks doesnt have to take a lot of effort. Prioritize nutrition during pregnancy by keeping your kitchen stocked with nourishing options. That way, when youreach for a snack it will be a good one for you and your baby.
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A Few Tips To Remember While Eating During Your Pregnancy
Keeping a check on what you eat while you are pregnant is as important as understanding how you should eat it. Here are a few tips that will be of help, especially while you are pregnant:
Healthy Diet During Pregnancy
A healthy diet is an important part of a healthy lifestyle at any time, but especially vital if you’re pregnant or planning a pregnancy. Healthy eating keeps you feeling good and gives your baby the essential nutrients they need in the womb.
Overall, aim for a balanced diet, with an appropriate blend of all the 5 food groups:
Aim to drink plenty of water every day most town water contains fluoride, which helps your growing baby’s teeth develop strong enamel. Some water supplies, such as tank water, do not have fluoride.
You will probably find that you are more hungry than usual, but you don’t need to ‘eat for 2’ even if you are expecting twins or triplets. It is more important to concentrate on the quality of the food you eat rather than the quantity.
Eating healthily often means just changing the quantities of different foods you eat so that your diet is varied, rather than cutting out all your favourites. For example, if you have a healthy breakfast every day it is easier to avoid snacking on foods that are high in fat and sugar.
You should also avoid certain foods because they are not healthy or they can be dangerous for the baby.
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Fruit And Veg Don’t Have To Be Expensive
If you choose fruits and vegetables that are in season, they are often cheaper. Look out for offers at the supermarket or your local greengrocer. Loose fruit and vegetables are often cheaper than pre-packed. Market stalls can offer great value for money, as can local vegetable and fruit box schemes and farmers markets. You can also find out whether you are eligible for Healthy Start food vouchers, which can be put towards fruit and vegetables.
What If I Am Gaining Too Much Weight
Try to get your weight back on track. Don’t consider losing weight or stopping weight gain altogether. You should try to slow your weight gain to recommended amounts, depending on your trimester. During the first trimester, you should gain 2 to 4 pounds total during the second and third trimester, you should gain 1 pound per week. Consider trying these diet changes to gain weight more slowly:
- Eat the appropriate portion size and avoid second helpings.
- Choose low-fat dairy products.
- Exercise consider walking or swimming on most if not all days.
- Use low-fat cooking methods.
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In The Mood For Chips Try Dried Beans
When youre craving chips, dried bean snacks are a healthier substitute.You can find different flavored versions of roasted chickpeas, fava beansand soybeans at the store, or make a batch at home.
Beans have folic acid, which is key for pregnant women because it reducesthe chance of spinal cord birth defects. Theyre also high in iron, whichis used to create more red blood cells that carry oxygen throughout yourbody and to your baby. During pregnancy, you need one and a half times theusual amount of iron. Low iron, or anemia, is the most common nutritionaldeficiency among pregnant women. To increase the absorption of iron inbeans, pair them with a food high in vitamin C such as sliced bell peppers,oranges, melon or strawberries.
One caveat: Packaged dried bean snacks have variable amounts of sodium.Excess sodium intake causes you to retain water and can lead to swelling.Eat these in moderation. If you see sudden signs of swelling, talk to yourdoctor. It could be a sign of preeclampsia, a potentially dangerouspregnancy condition.
What Should I Eat During My First Trimester Of Pregnancy
The first trimester can be tough on your relationship with food. Your body may not be loving some of your usuals, and nausea and vomiting may be an everyday occurrence. Plus, fatigue can make it hard to put together a healthy meal.
So, what to do? Be gentle. Eat small meals if that feels better for you. Broadly speaking, think nutrient-rich, balanced meals, and youll likely check off all your nutrition boxes over the course of a few days.
- Nutrient-wise, heres what to seek out:
- Folic acid
- Vitamin C
And if youre like, wow, that sounds like a whole lot of work, dont worry. Well take you through some meals that up the nutrient intake.
A prenatal supplement also does wonders. Ask your doctor for advice if you need help choosing a prenatal vitamin.
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Superfoods To Eat During Pregnancy
Theres nothing like finding out youre pregnant to encourage better eating habits. After all, your body is going through big changes, and both you and baby need a full dose of vitamins and nutrients to stay well and strong. But what counts as healthy food for pregnancy? Dont worryweve got you covered. Here are 10 of the best foods to eat when pregnant, and why.
Eating For Two: Pregnancy Foods And Nutrition
When you’re pregnant, you want to make sure you’re getting plenty of nutrient-dense foods from a well-rounded diet. Check out these tips for the best pregnancy foods to eat when you’re expecting.
My first message: Don’t sweat the details. Your body is creating a new human being. Your goal should be to stay mentally and physically healthy and to create a healthy baby. If you’ve accidentally eaten one of the foods or drinks listed as “foods to avoid,” don’t panic. Just be mindful of the foods you eat going forward. You’ve got this.
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How Much Should You Eat When Youre Pregnant
Pregnant mothers need to eat more to support the growing fetus. Gaining weight during pregnancy is normal.
Most pregnant women will gain weight due to the extra weight of the fetus, placenta and additional fluids.
Certain maternal tissues also expand or increase in volume, causing weight gain. Pregnant women also gain fat stores while pregnant .
When youre pregnant, the body becomes better at absorbing nutrients from the foods that you eat.
You probably dont need to eat more calories in the first trimester .
Gaining too much weight early on in the pregnancy may put you at risk for gestational diabetes .
Gestational diabetes is a type of diabetes, or the inability of your body to properly use insulin to regulate blood sugar, which develops during pregnancy and goes away after the birth of the child.
Gestational diabetes may put the child at a greater risk of developing hypertension, diabetes or cardiovascular disease later in life .
Gaining too much weight during pregnancy can also make it harder for the mother to lose the weight after the baby is born .
How Many Calories Does a Pregnant Woman Need?
The Food and Nutrition Board of the Institute of Medicine recommends that pregnant women add about 350 calories to their daily intake in the second trimester and 500 calories in the third trimester .
The babys brain grows rapidly in the third trimester, making it especially important for mothers to get adequate nutrients during this stage .
What Is The Best Food To Eat During Pregnancy
So heres the deal. The best foods to eat while pregnant have so much to do with your specific preferences and how your body is feeling as you move through this insanely awesome journey.
If youre feeling fresh out of ideas for options, dont stress. You have enough on your plate right now.
Here are some healthy foods to eat while pregnant:
- 1. Avocado and hard cheese sandwich on whole-grain bread. Avocados are an excellent source of nutritionincluding folate. Cheese has protein and calcium. And whole grain bread has fiber. It also gives you an extra dose of B vitamins.
- 2. Dried fruit and nuts trail mix. Packed with vitamins and minerals, this can be an awesome in-between snack. Pre-package a mixture to take with you when you leave home. And yes, if youre struggling with constipation, that dried fruit can really help you move things along.
- 3. Yogurt and berries. Yogurt helps you meet those calcium requirements and berries are high in all sorts of wonderful things, including folates and vitamin C. They also help keep you hydrated. A perfect anytime-of-the-day snack.
- 4. Kale and chicken salad. Again, that folic acid thing. Kale has it in spades. Add some chicken to the mix and you have a pretty magic dose of nutrition right there. And if you dont eat meat, try:
- 5. Lentil soup. Guess what? Were going to talk about folate again. Lentils are also loaded with it. Add some veggies to your lentil soup and youll have a nutrition powerhouse on your hands.
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Healthy Start: Help With Healthy Food During Pregnancy
Healthy Start is a government scheme in England, Wales and Northern Ireland. The scheme offers vouchers to young pregnant women and low income pregnant women or families with children under 4 years of age. These vouchers can be used to buy certain foods and vitamins and you must be at least 10 weeks pregnant to receive them.
Foods To Eat During Pregnancy
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Broccoli And Dark Leafy Greens
No surprise here: Broccoli and dark, green vegetables, such as kale and spinach, pack in so many of the nutrients youll need. Even if you dont love eating them, they can often be squirreled into all kinds of dishes.
Benefits include fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium. Theyre a bonanza of green goodness.
Adding in servings of green veggies is an efficient way to pack in vitamins and fend off constipation due to all that fiber. Vegetables have also been linked to a reduced risk of low birth weight .
Food And Drinks To Avoid While Pregnant
No level of alcohol consumption is considered safe during pregnancy. Also, check with your doctor before you take any vitamins or herbal products. Some of these can be harmful to the developing fetus.
And although many doctors feel that one or two 6- to 8-ounce cups per day of coffee, tea, or soda with caffeine won’t harm your baby, it’s probably wise to avoid caffeine altogether if you can. High caffeine consumption has been linked to an increased risk of miscarriage and other problems, so limit your intake or switch to decaffeinated products.
When you’re pregnant, it’s also important to avoid food-borne illnesses, such as listeriosis and toxoplasmosis, which can be life threatening to an unborn baby and may cause birth defects or miscarriage. Foods to steer clear of include:
- soft, unpasteurized cheeses such as feta, goat, Brie, Camembert, and blue cheese
- unpasteurized milk, juices, and apple cider
- raw eggs or foods containing raw eggs, including mousse and tiramisu
- raw or undercooked meats, fish, or shellfish
- processed meats such as hot dogs and deli meats
- fish that are high in mercury, including shark, swordfish, king mackerel, marlin, orange roughy, tuna steak , and tilefish
If you’ve eaten these foods at some point during your pregnancy, try not to worry too much about it now just avoid them for the remainder of the pregnancy. If you’re really concerned, talk to your doctor.
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Dietary And Caloric Recommendations
To maintain a healthy pregnancy, approximately 300 extra calories are needed each day. These calories should come from a balanced diet of protein, fruits, vegetables and whole grains. Sweets and fats should be kept to a minimum. A healthy, well-balanced diet can also help to reduce some pregnancy symptoms, such as nausea and constipation.
Want Something Savory Try Hard
When youre feeling in the mood for something savory and filling, eggs area good choice. Thats because yolks are an excellent source of choline, anutrient thats vital for your babys brain development. Cook a batch ofhard-boiled eggs or whip up deviled eggs to have on hand for wheneverhunger strikes. Just make sure the eggs are cooked all the way through toreduce the risk of foodborne illness.
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Mocha Banana Protein Smoothie Bowl
Calling all coffee lovers for this one and smoothie bowl lovers while were at it. Smoothie bowls are light, flavorful, and easy to whip up in a time crunch, as well as a great way to get your protein.
To get closer to 2530 grams of protein, you can make modifications such as:
Anyone can make a good protein pancake.
One serving consists of 5 pancakes and gives you about 28 grams of protein.
Ideal Foods To Eat During Pregnancy
The following foods are beneficial to your health and fetal development during pregnancy:
Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers
Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit
Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk
Grains: ready-to-eat cereals/cooked cereals
Proteins: beans and peas nuts and seeds lean beef, lamb and pork salmon, trout, herring, sardines and pollock
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Pregnancy Diet Misconceptions And Weight Gain During Pregnancy
“Weight gain during pregnancy often has an ebb and a flow over the nine months,” Krieger said. It’s hard to measure where pregnancy weight is going, she said, adding that a scale does not reveal whether the extra pounds are going to a woman’s body fat, baby weight or fluid gains.
When it comes to pregnancy weight gain, Krieger advises mothers-to-be to look at the big picture: During regular prenatal checkups, focus on the fact that the baby is growing normally rather than worrying about the number on a scale.
The total number of calories that are needed per day during pregnancy depends on a woman’s height, her weight before becoming pregnant, and how active she is on a daily basis. In general, underweight women need more calories during pregnancy overweight and obese women need fewer of them.
The Institute of Medicine guidelines for total weight gain during a full-term pregnancy recommend that:
- Underweight women, who have a body mass index below 18.5, should gain 28 to 40 lbs. .
- Normal-weight women, who have a BMI of 18.5 to 24.9, should gain 25 to 35 lbs. .
- Overweight women, who have a BMI of 25.0 to 29.9, should gain 15 to 25 lbs. .
- Obese women, who have a BMI of 30.0 and above, should gain 11 to 20 lbs. .
Rate of weight gain