What Should You Eat Pregnant

What Foods Should I Eat

You will need an additional 200 to 300 extra calories from nutrient-dense foods such as lean meats, low fat dairy, fruits, vegetables and whole grain products. It will be important to carefully consider the foods you consume during your pregnancy. This is a time to eat more foods that are nutrient-dense, and fewer sweets and treats. Eat a variety of foods. Use the website www.choosemyplate.gov as a guide to choose the amounts of foods in each food group.

What Nutrients Do I Need During Pregnancy To Keep My Baby And Me Healthy

During pregnancy, you can get a lot of nutrients from different sources or food groups such as grains, proteins, vegetables, fruits, and dairy. Other sources of nutrients are fats and vitamins and minerals.

Proteins help your body with muscle and tissue growth and also with your babys growth. Protein can be found in foods like:

• Beef, pork, fish and poultry
• Eggs

Complex carbohydrates give longer lasting energy and can be found in:

• Whole grain products, like bread, rice and pasta
• Beans
• Starchy vegetables like potatoes and corn

Fiber is also a type of complex carbohydrate and can be found in plant foods. Fiber can help with digestion. The following foods are good sources of fiber:

• Vegetables such as cabbage, spinach, kale
• Fruits like, berries, oranges, apples and peaches with the skin
• Legumes such as chickpeas, black beans, lentils

Certain amounts of fat are also important for your body. During pregnancy, the fats you eat are a source of energy and help with your babys organs and the placenta. However, be careful not to eat too much saturated fat and trans fat because those can cause problems for your health.

Other nutrients that you need during pregnancy to keep yourself and your baby healthy include:

Healthy Snacks In Pregnancy

If you get hungry between meals, try not to eat snacks that are high in fat and/or sugar, such as sweets, biscuits, crisps or chocolate. Instead, choose something healthier, such as:

• small sandwiches or pitta bread with grated cheese, lean ham, mashed tuna, salmon, or sardines, with salad
• salad vegetables, such as carrot, celery or cucumber
• low-fat, lower-sugar fruit yoghurt, plain yoghurt or fromage frais with fruit
• hummus with wholemeal pitta bread or vegetable sticks
• ready-to-eat apricots, figs or prunes
• vegetable and bean soups

Find out more about healthy food swaps.

When choosing snacks, you can use food labels to help you. Find out more about food labelling, including how the “green, amber, red” code can help you make healthier choices quickly.

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How Can I Get Enough Calcium If I’m Lactose Intolerant

Lactose intolerance is the inability to digest lactose, the sugar found in milk. If you are lactose intolerant, you may have cramping, gas, or diarrhea when dairy products are consumed.

If you are lactose intolerant, you can still receive the calcium you need. Here are some suggestions:

• Use Lactaid Milk fortified with calcium. Talk to your dietitian about other lactose-reduced products.
• You may be able to tolerate certain milk products that contain less sugar including cheese, yogurt, and cottage cheese.
• Eat non-dairy calcium sources, including greens, broccoli, sardines, and tofu.
• Try consuming small amounts of milk with meals. Milk is better tolerated with food.

Continued

Should Pregnant People Completely Stop Drinking Alcohol

There is no known safe amount of alcohol during pregnancy. It is safest to drink none at all.

Alcohol in the blood passes to the fetus via the umbilical cord, and too much exposure to alcohol can seriously undermine fetal development.

Also, there is a risk that the baby will develop a . This can result in vision or hearing problems, issues with attention, and low body weight, among other complications.

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Best Foods For The First Trimester

Nutrition pros recommend the following foods in particular since theyre rich sources of the vitamins, minerals and macronutrients your body needs to thrive.

• Lean meat. A good source of iron and protein, thoroughly-cooked lean meats like sirloin or chuck steak, pork tenderloin, turkey and chicken offer all of the amino acids that act as the building blocks for cells.

• Yogurt. The calcium and protein in each cup supports bone structure.

• Edamame. These soybean pods are packed with vegetarian protein, plus some calcium, iron and folate.

• Kale. This dark leafy green offers a potent combo platter of nutrients, including fiber, calcium, folate, iron, vitamin A, vitamin C, vitamin E and vitamin K.

• Bananas. Bland enough to be palatable for queasy stomachs, bananas are among the best dietary sources of potassium.

• Beans and lentils. Iron, folate, protein and fiber are all hiding inside these small-but-mighty powerhouses.

• Ginger tea. Ginger products, like ginger tea or ginger chews, may help combat nausea.

Foods That Are High In Fat Sugar Or Both

Sugary foods and drinks are often high in calories, which can contribute to weight gain. Having sugary foods and drinks can also lead to tooth decay.

Fat is very high in calories, so eating too many fatty foods, or eating them too often, can make you put on weight. Eating too much saturated fat can also increase the amount of cholesterol in your blood, which increases your chance of developing heart disease.

Foods that are high in fat, sugar, or both, include:

• all spreading fats
• oils
• puddings
• fizzy drinks

If you’re having foods and drinks that are high in fat and sugar, have these less often and in small amounts.

Try to cut down on saturated fat, and have small amounts of foods rich in unsaturated fat instead, such as vegetable oils. Find out about saturated and unsaturated fat.

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What About Listeria And Pregnancy

Theres also listeria, a food-borne illness thats riskier for pregnant people. You are more likely to get it when you are pregnant, and you are more likely to have complications from it.

It is very rare, but there are still instances of it every year.

So how do you avoid it? Take extra food safety measures to keep yourself safe regardless of which foods you decide to eat:

• Practice safe food handling
• Clean your fridge and kitchen regularly
• Cook things until well-done

Should Pregnant People Avoid Caffeine

Consuming too much caffeine during pregnancy is associated with an increased risk of miscarriage, fetal development issues, and a low birth weight. A caffeine intake as low as 100200 milligrams per day could have a negative effect on fetal development. The underlying reasons for this remain unclear.

Many foods and drinks other than coffee contain caffiene. Examples include some sodas, energy drinks, chocolate, and teas. Some cold and flu remedies also contain caffeine. A doctor, nurse, or pharmacist can provide more guidance about which medicines are safe.

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What To Eat When You’re Pregnant: First Trimester

Here’s what to expect and how to eat healthy in the early weeks of your pregnancy.

Welcome to the first trimester of pregnancy, complete with morning sickness, exhaustion, breast pain and all the carbs. Before you even see a positive test, your body is already changing. And, even though it’s an exciting time for most expecting moms, the physical symptoms can be a real drag. We break down what is actually going on in your body during those first 13 weeks, which nutrients to load up on, and what to do if you feel sick from sunup to sundown.

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Paleo Breakfast Fried Rice

This one-pan recipe will definitely help you switch up your morning breakfast routine, and it might even tempt you to have breakfast for dinner!

Made with cauliflower rice instead of the traditional grain, its suitable for those whove adopted a paleo or Whole30 diet. The veggie-packed dish gets its flavor from ingredients like mushrooms, as well as bacon, garlic, and red pepper flakes.

Youll get about 7 grams of protein from each 1-cup serving of rice. For the perfect protein-packed meal, eat a slightly larger serving of rice and choose 2 eggs as a topping.

You may suffer from breakfast boredom at some point or another. Its so easy to get stuck in a rut, making the same quick meal every day. However, you dont have to sacrifice taste and variety if youre in a time crunch!

With ingredients like black beans and eggs, this quick recipe for Mexican stuffed sweet potatoes gives you 12 grams of protein to fuel your day! Increase the amount of beans or eggs, or incorporate cheese, to get even more protein.

Top it off with some healthy condiments, or use 1 ounce of plain Greek yogurt as a sour cream substitute, and youve got a delish and different breakfast meal.

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Managing Some Common Problems

Constipation

The iron in prenatal vitamins and other things can cause constipation during pregnancy. So try to get more fiber than you did before you became pregnant. Try to eat about 20 to 30 grams of fiber a day. Your best sources are fresh fruits and vegetables and whole-grain breads, cereals, or muffins.

Some people use fiber tablets or drinks or other high-fiber products, but check with your doctor before trying them.

If constipation is a problem for you, your doctor may prescribe a stool softener. Be sure to drink plenty of fluids, especially water, when increasing fiber intake, or you can make your constipation worse.

One of the best ways to avoid constipation is to get more exercise. Drink plenty of water between meals each day to help soften your stools and move food through your digestive system. Sometimes hot tea, soups, or broth can help. Also, keep dried fruits handy for snacking.

Gas

Some pregnant women find that broccoli, spinach, cauliflower, and fried foods give them heartburn or gas. You can plan a balanced diet to avoid these foods. Carbonated drinks also cause gas or heartburn for some women, although others find they calm the digestive system.

Nausea

If you’re often nauseated, eat small amounts of bland foods, like toast or crackers, throughout the day. Some women find it helpful to eat foods made with ginger. To help combat nausea, you can also:

What’s Going On In Your Body

Before you even get pregnant, you can prepare your body to grow a healthy baby. Folic acid is the most important nutrient to have on your radar even before conception. “Folic acid is an important vitamin that helps prevent neural tube defects. Women need to take at least 400 mcg of folic acid daily starting at least one month prior to conception and throughout the duration of the pregnancy. Most prenatal vitamins include 400-800 mcg of folic acid, but always look at the label when choosing a vitamin or supplement to be certain,” said Sara Tingle, N.P.-C, a family nurse practitioner in Athens, Georgia.

Folic acid can be obtained through a variety of foods, such as beans, lentils, fortified cereals and dark leafy greens, but you should still take a prenatal vitamin to make sure you’re getting adequate amounts.

Once you see that plus sign, you are already about four weeks pregnant, since pregnancy dating is counted from the first day of your last period. The first trimester includes the first 13 weeks. “Physically, the body is experiencing a surge in pregnancy hormones, specifically estrogen and progesterone, which can cause feelings of nausea and morning sickness,” said Crystal Karges, M.S., R.D.N., a San Diego-based private practice dietitian and lactation consultant. Human chorionic gonadotropin is also on the rise. This hormone is the one detected on your at-home pregnancy test, and some believe it is responsible for nausea and frequent urination.

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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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Fluid Intake During Pregnancy

Fluid intake is also an important part of pregnancy nutrition. Follow these recommendations for fluid intake during pregnancy:

• You can take in enough fluids by drinking several glasses of water each day, in addition to the fluids in juices and soups. Talk to your health care provider or midwife about restricting your intake of caffeine and artificial sweeteners.

• Avoid all forms of alcohol.

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Choose The Most Nutritious Eggs You Can Afford

A number of factors, including the farming method and chickens diet, can influence the nutritional quality of eggs .

In general, pasture-raised and organic eggs are thought to be nutritionally superior to caged and conventionally produced eggs.

This article goes into detail about the nutritional differences between eggs produced by different methods.

Should I Take An Iron Supplement During Pregnancy

Talk to your health care provider about an iron supplement. The National Academy of Sciences recommends that all pregnant women following a balanced diet take an iron supplement providing 27 mg of iron during the second and third trimesters of pregnancy . Your doctor may increase this dose if you become anemic. Iron deficiency anemia is a condition in which the size and number of red blood cells are reduced. This condition may result from inadequate intake of iron or from blood loss.

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Foods To Eat And Avoid During Pregnancy

Its well known that a mothers diet during pregnancy is very important to the health of her baby. Expecting mothers need to consume more vitamins, minerals and other nutrients that are helpful for a fetus growth and development. However, there are also some foods pregnant women should avoid.

UC Davis Health registered dietitian Katherine Stone shares foods to eat and avoid during pregnancy:

What Should You Eat

Everything you eat is passed to the fetus. So, eating a wide range of healthy foods is key to ensuring your baby has the best start. Choose fresh rather than processed foods whenever possiblethe fewer additives you consume, the safer your baby will be.

Here, the key nutrients you and your baby need.

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Be A Lean Meat Machine

Meat is one of the best sources of iron, and as a pregnant woman, you need almost twice as much iron as a woman whos not pregnant. Your babys blood supply is rapidly developing, and your own blood supply increases as your baby grows inside you.

Iron transports oxygen and is essential to healthy development. If you dont get enough iron, you could develop anemia and become seriously fatigued. Iron deficiency also increases your risk of premature delivery, postpartum depression, and having a newborn with low birth weight.

Your prenatal vitamin should have a helpful dose of supplemental iron, but make sure to include it in your diet as well. Meat is an excellent source of iron, but if you are vegetarian, have no fear! Iron has plant-based sources too: beans, spinach, peas, and quinoa are just a few.

Food Cravings During Pregnancy

Food cravings during pregnancy are normal. Although there is no widely accepted explanation for food cravings, almost two-thirds of all pregnant women have them. If you develop a sudden urge for a certain food, go ahead and indulge your craving if it provides energy or an essential nutrient. But, if your craving persists and prevents you from getting other essential nutrients in your diet, try to create more of a balance in your daily diet during pregnancy.

During pregnancy, your taste for certain foods may change. You may suddenly dislike foods you were fond of before you became pregnant. In addition, during pregnancy, some women feel strong urges to eat non-food items such as ice, laundry starch, dirt, clay, chalk, ashes, or paint chips. This is called pica, and it may be associated with an iron deficiency such as anemia. Do not give in to these non-food cravings — they can be harmful to both you and your baby. Tell your health care provider if you have these non-food cravings.

If you have any problems that prevent you from eating balanced meals and gaining weight properly, ask your health care provider for advice. Registered dietitians — the nutrition experts — are available to help you maintain good nutrition throughout your pregnancy.

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First Trimester Healthy Eating Tips

Ultimately, while it’s important to eat well in the first trimester, you should try not to worry too much about what you’re putting on your plate, as this can add unnecessary stress during a time that is likely already filled with plenty of anxiety.

Although variety is important, it will be easier to fill your plate with a wider range of foods once your nausea and morning sickness subsides in the second trimester. So for now, take it easy on yourself and your stomach.

• Stay hydrated. Start early. Fill up a glass with water and place it on your nightstand before bed, then wake up and drink it before starting your day. If plain water doesnt sound appetizing, add a slice of lemon, cucumber or fresh berries.

• Snack well. A common symptom early in pregnancy is the quick onset of hunger with a simultaneous feeling of nausea and even fullness. Keep your blood sugar steady throughout the day by eating healthy snacks, such as a small handful of nuts, a few whole grain crackers with cheese, a piece of fresh fruit or a slice of whole grain toast with nut butter.

• Pop that prenatal. No one eats perfectly every single day, which is one reason why taking your prenatal vitamin is so important. Set an alarm on your phone so you remember to take your vitamin each day.

When in doubt, consult your OB/GYN. He or she can advise you about foods and drinks to completely avoid during the first trimester, such as alcohol, unpasteurized dairy and undercooked meats.