Have A Healthy Diet In Pregnancy
A healthy diet is an important part of a healthy lifestyle at any time but is especially vital if you’re pregnant or planning a pregnancy. Eating healthily during pregnancy will help your baby to develop and grow.
You do not need to go on a special diet, but it’s important to eat a variety of different foods every day to get the right balance of nutrients that you and your baby need.
It’s best to get vitamins and minerals from the foods you eat, but when you’re pregnant you need to take a folic acid supplement as well, to make sure you get everything you need.
There are also certain foods that should be avoided in pregnancy.
Exercise During The First Trimester
Rumor has it that you should cut back on exercise during pregnancy, but this is not true. You can continue anything you were doing before, as long as you listen to your body and stop if you start to feel light-headed, dizzy or shaky. In fact, exercise is beneficial for mama and baby. The American College of Obstetricians and Gynecologists recommends that pregnant women exercise 20 to 30 minutes every day with a mix of cardio and strength. Exercising during pregnancy can prevent excessive weight gain, reduce risk of gestational diabetes, decrease likelihood of a C-section and improve postpartum recovery time. Take advantage of the times you are feeling good and get moving, but don’t stress if you can’t work out every day. Rest is equally important.
Got The Munchies Try Nuts
Want something crunchy? Turn to nuts. Nuts are great to munch on during pregnancy, since they provide protein, fiber, healthy fat and minerals. Plus, theyre a nutrient-dense food, so you dont have to eat a lot to satisfy your hunger, which is ideal for women who struggle with nausea or who tend to get full quickly toward the end of pregnancy.
Any nut will do, but walnuts are particularly beneficial because they contain omega-3 fatty acids, a type of fat thats commonly found in fish and helps with your babys brain development. If youre a vegetarian or dont eat fish, its important to eat other foods that contain omega-3s such as walnuts. Talk to your doctor about taking a supplement to make sure you get enough of these essential fats.
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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.
What To Ask Your Doctor
Once you get a positive pregnancy test, its time to make an appointment with the OB-GYN. Theyll be able to advise you on what to expect at week 5 of pregnancy, and also determine your gestational age and due date. Theyll probably order tests, review your family history, and schedule you for an ultrasound.
Discuss any symptoms with your doctor. Theyre also the best person to answer your doubts, from recommending the best prenatal supplements to the size of your 5-week embryo.
Week 5 of your pregnancy can bring many changes, from a positive pregnancy test to the many symptoms that you might develop. Its normal to feel anxious once you find out that youre expecting, but you should also enjoy these weeks as your body adjusts to a new life. While your 5-week old baby is still a long way from meeting the world, its already growing fast inside your belly. 8 months to go can seem like a long time, but youll be holding your new baby before you know it.
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Nutrition For Expectant Moms
A healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. The U.S. government publishes dietary guidelines that can help you determine how many servings of each kind of food to eat every day. Eating a variety of foods in the proportions indicated is a good step toward staying healthy.
Food labels can tell you what kinds of nutrients are in the foods you eat. The letters RDA, which you find on food labeling, stand for recommended daily allowance, or the amount of a nutrient recommended for your daily diet. When you’re pregnant, the RDAs for most nutrients are higher.
Here are some of the most common nutrients you need and the foods that contain them:
|meat, whole-milk dairy products, nuts, peanut butter, margarine, vegetable oils|
Weeks Pregnant: First Ultrasound
You wont necessarily be having your first ultrasound when youre 5 weeks pregnant. In many cases, your doctor will schedule an appointment and ultrasound around weeks 8 or 9.
If there are any risks associated with your pregnancy, you might still get an ultrasound this week. A specialist is able to see the fertilized egg approximately in week 5 of the pregnancy. The heartbeat can be heard in week 6.
Usually, during pregnancy, an ultrasound is carried out using an abdominal sensor, but during the early pregnancy stages, a doctor can still perform a transvaginal examination.
The first ultrasound examination helps to confirm the heartbeat of the fetus and the fact that the pregnancy is not ectopic. Later, it allows you to see the location of the placenta and the umbilical cord, as well as to assess the overall condition of the child. Ultrasound enables one to monitor a successful course of pregnancy.
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Starchy Foods In Pregnancy
Starchy foods are an important source of energy, some vitamins and fibre, and help you to feel full without containing too many calories. They include bread, potatoes, breakfast cereals, rice, pasta, noodles, maize, millet, oats, yams and cornmeal. If you are having chips, go for oven chips lower in fat and salt.
These foods should make up just over a 3rd of the food you eat. Instead of refined starchy food, choose wholegrain or higher-fibre options such as wholewheat pasta, brown rice or simply leaving the skins on potatoes.
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
- fresh fruit
- baked beans on toast or a small baked potato
- a small slice of malt loaf, a fruited tea cake or a slice of toasted fruit bread
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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Weeks Pregnant Foods To Avoid
Now youre pregnant, its important to familiarize yourself with the dietary recommendations for pregnancy.
In your first trimester, your babys development is rapid. Unborn babies at this stage are laying the foundations for their future human development. All of their major organs are developing and the first 12 weeks are critical for building a healthy nervous system.
It is essential, therefore, to be mindful about what you eat in the early stages of your pregnancy.
The US Food and Drug Administration and health organizations around the world advise against foods that carry a risk of food-borne illnesses, such as salmonella, listeriosis, and toxoplasmosis.
Heres a quick rundown of what to avoid to reduce the chances:
- Wash all fruits and vegetables thoroughly some fresh produce contains soil, which can make you poorly
- If you eat meat, make sure it is cooked well raw or undercooked meat can lead to toxoplasmosis, which can increase your risk of miscarriage
- Avoid unpasteurized dairy the pasteurization process helps kill bacteria, such as listeria. Listeria can also lead to a slightly increased risk of miscarriage and stillbirth or can make your baby quite unwell. Its best to avoid stinky, blue vein, or mold-ripened cheeses.
You might like to read What To Avoid During The First Trimester for more information.
Want Something Savory Try Hard
When youre feeling in the mood for something savory and filling, eggs are a good choice. Thats because yolks are an excellent source of choline, a nutrient thats vital for your babys brain development. Cook a batch of hard-boiled eggs or whip up deviled eggs to have on hand for whenever hunger strikes. Just make sure the eggs are cooked all the way through to reduce the risk of foodborne illness.
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What To Eat When You’re Pregnant: First Trimester
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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Weeks Pregnant No Symptoms
Just because you dont experience the telltale common symptoms every day at 5 weeks doesnt mean theres anything wrong.
This is totally normal. Every womans body responds differently to the hormonal changes of pregnancy.
Some women have morning sickness from week 5 and others might have one or two signs, such as mood swings and tiredness.
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Why Diet Is Important During Pregnancy For You And Your Baby
Your diet during pregnancy helps to support your own wellbeing and supplies the nutrition your baby needs to develop and grow.
As a general guide, pregnant mothers need to eat a healthy diet, high in nutrients and low in sugar, salt and saturated fats.
Its normal for a pregnant mother to gain weight however, gaining too much or too little weight increases the risk of complications for you and your baby.
A well balanced diet is usually enough to meet your nutritional needs during pregnancy. However, some foods contain higher concentrations of certain nutrients which are specifically recommended during pregnancy.
Folate, iron, iodine and vitamin D are nutrients needed to support a growing babys health and development and can prevent certain conditions. If you are planning a pregnancy, you should start taking a folic acid supplement at least one month before you fall pregnant and for 3 months after conception. Folic acid supplements have been proven to help protect against neural tube defects.
What Foods Should I Limit During Pregnancy
Processed foods tend to be high in sugar, fat and salt. Although they can taste good and are often convenient, they dont meet the daily requirements for nutrition. The Australian Dietary Guidelines recommend that during pregnancy, you should limit the amount of foods that contain saturated fat, added salt and sugars as well as alcohol.
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What To Eat When 35
Giving birth can be like running a marathon in terms of energy requirements. Prepare 2 weeks before you’re due by stocking up on complex carbohydrates such as whole grains, vegetables and wholemeal breads, as these are the body’s main energy source.
Always check with your GP or midwife before you make any changes to your diet or exercise programmes. Your GP, midwife or a qualified nutritional therapist should monitor and supervise supplements.
What To Eat When Pregnant: Diet For A Healthy Pregnancy
Discover what to eat to ensure you stay fit and healthy throughout your pregnancy
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Knowing what to eat when pregnant can feel overwhelming. You want to pick the right foods for you and your baby, but conflicting advice can often cause confusion.
But, don’t worry. That’s why we’ve done the research for you and listed everything you need to know about what to eat when you’re expecting. And it’s no wonder you want to get things right, as eating well when pregnant is essential. “The food you eat fuels your body and your body fuels your baby,” says Melinda Nicci, founder of health and wellbeing app Baby2Body.
From golden rules about what you should be eating, to the truth about nuts and even a handy guide on what you should be eating more of during certain periods of your pregnancy, we’ve got everything you need to eat for you and your baby covered.
How Many Extra Calories Do You Need During The First Trimester
During the first trimester, your babys energy needs like your baby! are still quite small. You should aim to eat about 2,000 calories a day in the first trimester, though your practitioner may recommend more depending on your activity level. This number is pretty on par with typical adult nutrition recommendations.
Aim to eat three meals a day, plus one or two snacks. If you’re having trouble with portion sizes, concentrate on quality making sure that the food you do manage to get down is both nutritious and tastes good to you at that moment.
Stick to whatever healthful foods you find comforting and provide solid first trimester nutrition.
Weeks Pregnant Spotting When I Wipe
Spotting during early pregnancy isnt uncommon but it can be stressful to see small amounts of blood after you wipe.
Rest assured, research shows spotting and light episodes of bleeding during pregnancy are less likely to end in a miscarriage than heavy bleeding.
There are a number of reasons why it might happen for example, it might be implantation bleeding. You can read more about this in Implantation Bleeding Everything You Need To Know.
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Fruit And Vegetables In Pregnancy
Eat plenty of fruit and vegetables because these provide vitamins and minerals, as well as fibre, which helps digestion and can help prevent constipation.
Eat at least 5 portions of a variety of fruit and vegetables every day these can include fresh, frozen, canned, dried or juiced. Always wash fresh fruit and vegetables carefully.
Find out what counts as a portion of fruit or vegetables.
Can I Feel My Baby At 5 Weeks Pregnant
As a mom-to-be, you might be wondering whether its possible to feel your baby at 5 weeks pregnant.
Your little embryo is growing rapidly but is still very tiny. Consequently, you wont feel movement for many weeks.
However, women whove been pregnant before might feel a heaviness or fullness in their bellies in the first trimester.
Pregnancy Hormones Kick In
Large quantities of hormones chemical signals that circulate in your body and work together to cause physical changes are being mass-produced this week.
Among them are estrogen, which keeps the levels of progesterone and hCG up where they need to be progesterone, which maintains the function of the placenta, keeps the smooth muscles of the uterus from contracting, and stimulates breast tissue growth and hCG, which support the corpus luteum until the placenta takes over at about 10 weeks and regulates the amount of progesterone necessary.
And don’t be surprised if you feel like these hormones are taking over your life sometimes!
A Complement To Nutrition
Prenatal Vitamins: Although the main source of vitamins and nutrients needed during pregnancy should come from your diet, a daily prenatal vitamin can help fill small gapsjust in case you unintentionally do not get enough key nutrients. Prenatal vitamins should be taken up to three months before conception, if possible.Consult your healthcare provider about which supplement is best for you.REMEMBER a prenatal vitamin, or any other supplement can only complement a healthy diet during pregnancy.
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What Are Good Sources Of Iron
- Meat and seafood: Lean beef, chicken, clams, crab, egg yolk, fish, lamb, liver, oysters, pork, sardines, shrimp, turkey, and veal
- Vegetables: Black-eyed peas, broccoli, Brussels sprouts, collard and turnip greens, lima beans, sweet potatoes, and spinach
- Legumes: Dry beans and peas, lentils, and soybeans
- Fruits: All berries, apricots, dried fruits, including prunes, raisins and apricots, grapes, grapefruit, oranges, plums, prune juice, and watermelon
- Breads and cereals: Enriched rice and pasta, soft pretzel, and whole grain and enriched or fortified breads and cereals
- Other foods: Molasses, peanuts, pine nuts, pumpkin, or squash seeds