Ten Important Nutrition Tips for a Healthy Pregnancy

 

1. Start before you conceive: Women that start pregnancy in good health and at a normal weight are more likely to have better outcomes. If you are thinking of becoming pregnant, try to maintain a healthy weight and eat a balanced diet. Be sure to include a folic acid supplement, which is critical for fetal development.  It is optimal to begin folic acid supplements even before you become pregnant.
2. Remember quality is better than quantity: It is easy to convince yourself that eating for two means that you can eat whatever you want. But, in reality, you only need a few hundred extra calories a day and a lot more nutrients than you normally do. Be sure that most of your food choices are nutrient dense and not just empty calories. For example, a half of veggie sandwich on whole wheat bread (nutrient dense) for a snack is a better choice than a donut (empty calories).
3. Avoid potentially dangerous foods: Some foods have a higher risk of carrying microbes that cause food borne illness and are potentially harmful to your baby. Avoid raw or undercooked foods like eggs and meat. Don’t eat fish that could contain high levels of mercury (i.e. king mackerel, marlin, orange roughy, shark, swordfish, tilefish, and tuna) or raw seafood, like sushi or clams. Stay away from soft cheeses like brie and feta as they are generally not pasteurized.
4. Eat small frequent meals: During the first part of your pregnancy, you may experience the nausea of “morning sickness” (even though it can last all day). Keeping food in your stomach with small frequent meals throughout the day will help maintain your blood sugar and decrease the effects of morning sickness. At the end of your pregnancy, your baby may be crowding your stomach, which can decrease the amount of food you can eat before feeling full. Small frequent meals can help you get the nourishment you need without feeling uncomfortable.
5. Steer clear of processed and prepackaged food: These foods tend to be higher in unhealthy fats, calories, and sugars then if you cook the same meals at home. Take a little extra time to make meals at home from scratch with fresh ingredients (you also avoid eating unnecessary additives and preservatives).
6. Increase your fiber: Being pregnant can cause constipation (and sometimes uncomfortable hemorrhoids). Eating foods that are high in fiber can help keep your digestive system healthy; plus it helps keep you full and has additional health benefits. Try whole grain breads and cereal and include plenty of fresh fruits and vegetables.
7. Include enough calcium: Your baby needs calcium to grow healthy bones and teeth. If the baby doesn’t get enough calcium from what you consume, then she will take calcium from your bones. To prevent this, add more calcium rich foods in your diet. Dairy foods like milk, yogurt, and cheese have a lot of calcium, but so do some non-dairy foods like broccoli, spinach, and almonds.
8. Reach for food rich in folic acid: Folic acid is one of the most important vitamins during pregnancy because it helps with brain and spinal cord development. Having enough folic acid is important from the very first days of pregnancy. Be sure to eat plenty of legumes (like black, pinto or garbanzo beans), green leafy vegetables, and citrus. Most cereals and grains are fortified with folic acid as well. Taking your prenatal vitamin will also ensure you get enough folic acid.
9. Incorporate foods high in iron: The amount of blood in your body will increase by about 50% during pregnancy, and iron plays a large role in blood production. Your prenatal vitamin will help meet some of your iron needs (try taking it at night and with food if it makes you feel nauseous), but also eat foods high in iron like lean meats (red meat is especially high in iron), legumes, and dark green leafy vegetables like spinach. Eating a good source of vitamin C (like oranges) with these foods will help the iron be absorbed better.
10. Eat enough protein: Protein is the building block of cells, so you will need plenty for your growing baby. Some good ways to get protein are by eating lean meats, like chicken breast and fish (that do not contain mercury). Other foods that are high in protein are eggs, nuts and seeds (which also contain healthy fats), and dried beans and peas.

RECIPE for Hummus ~ A flavorful dip for fresh, cut-up vegetables, or spread on sandwiches. Here is a quick and easy recipe that incorporates several of the nutrition tips: chick peas are high in folic acid, fiber, iron and protein; and tahini (sesame seed paste) is high in folic acid (and healthy fats). You might even find that your whole family likes it. Serve with whole wheat pitas and/or vegetables.

• 1 15 oz can garbanzo beans
• 3 TBS lemon juice
• ¼ cup olive oil
• ¼ cup water
• 2 TBS tahini (sesame seed paste)
• ¼ tsp salt
• 1/8 tsp cayenne pepper

Directions: Put all of the ingredients in a food processor and blend until smooth. Other great additions to blend into your hummus: olives, roasted red pepper, dill, sun dried tomatoes, a hand-full of fresh herbs. Enjoy!