9 Tips For Healthy Eating During Pregnancy
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So often I hear newly pregnant moms say that they are eating for two as they are eating their second helping of ice cream or pizza. Yes, they are eating for two. During pregnancy it is even more important that mom pays close attention to the types and kinds of food she is eating. Because the food that mom is eating contains the nutrients that the growing baby is being built from. Does your baby really need all of the stuff that is in a diet cola?
Meet the needs of your body and your baby and help avoid common discomforts of pregnancy by following these pregnancy nutrition eating tips:
1. Eat Breakfast Every Day.
If you feel sick to your stomach in the morning, choose dry 100% whole wheat toast or whole grain crackers when you first wake up, while you are still in bed. Eat the rest of your breakfast (fruit, oatmeal, high fiber cereal, skim milk, yogurt, egg) later in the morning.
Skip the breakfast bars they contain too much fat and calories. Your body digests it as a carbohydrate and nothing else.
2. Eat A Protein With Every Meal And Snack.
Protein is the building blocks for our bodies. Mom you need protein for all of the changes that are occurring in your body (new milk ducts, growing uterus, 40% increase in blood volume, extra skin). The baby needs lots of protein to grow.
3. Pair Carbs With A Protein
Always eat a hard protein (nuts, cheese stick, egg, yogurt) with fruit or carbohydrate foods (breads and cereals).
4. Eat High-Fiber Foods.
Eating 100% whole-grain cereals, vegetables, fruits, beans, 100% whole wheat breads, and brown rice, along with drinking plenty of water and getting daily physical activity, can help you prevent the constipation that many women have during pregnancy.
5. Stop Drinking Fruit Juice.
The problem with fruit juice is that all you are drinking is the fructose (liquid sugar). You are getting some of the vitamins but, the high level of sugar puts a strain on your already busy pancreas.
Did you know that one 8 ounce glass of orange juice contains the juice of ten oranges! The orange juice tastes great and does have vitamin C in it. However, the juice has too much sugar! Remember, the sugar that your body doesn’t need turns into fat on your hips.
Instead of drinking the juice, eat the whole fruit. You will get the juice along with fiber and valuable vitamins and minerals.
6. Shop Around The Perimeter Of The Grocery Store.
The outside perimeter of the grocery store is where you will find the better, more natural foods to eat, the produce, dairy, meat, 100% whole grain breads. Avoid the center aisles of the grocery store as this is where you will find most all of the processed foods that contain too much salt, fat and sugar and too little of the nutrients that you and your growing baby need.
7. Eating Spicy Foods Is Ok.
If you find yourself wanting / craving spicy foods, go ahead and eat spicy foods. You might discover a new found taste for spicy cuisine. Spicy foods will not affect your growing baby.
8. Make Your Snacks Count.
A fruit bowl filled with in season fresh fruit makes it easy to grab a healthy snack. Keep a container of your favorite unsalted nuts next to the fruit bowl. Eat a hand full of nuts with your serving of fruit. Fresh and frozen fruits and vegetables make healthy and quick additions to meals, as do canned beans.
9. Heartburn
This is a common complaint throughout pregnancy especially in the third trimester where the uterus is expanding and pushing up against your stomach. Eat smaller meals more frequently. Try eliminating certain spices from your menu to determine which one or group is causing your heartburn. Cut out all of the fried foods (fried chick, Mexican, fast food, etc.).
Eating healthy pregnancy food is not as hard nor do you need to be stuck eating bland boring food. There are foods to avoid during your pregnancy to keep both you and the baby safe. If your eating habits thus far have not been the best, use your pregnancy as a time to explore and discover new foods, recipes and flavors. Remember it will all be worth it when you see you beautiful little baby for the first time.
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