Pregnant women have the significant and high calling of caring for their growing baby’s life for the nine months that they are in the womb. However, women need not be anxious about providing the nutritional and health needs for their growing baby throughout pregnancy. Through education and intentional eating, pregnancy nutrition can be second nature and will help you to have a healthy pregnancy and do everything in your power to give birth to a healthy baby.
Dos of Pregnancy Nutrition
Make sure that you are eating a healthy, well-rounded diet. A balanced day of eating should include protein (peanut butter, eggs, meat, yogurt, cottage cheese), whole grains (whole grain bread, cereal, cornbread, bran muffin), fruits and vegetables (including colorful ones such as red bell peppers or oranges, leafy greens) and dairy.
Eat natural foods. If your pre-pregnancy diet included a lot of processed and prepared foods, start phasing those out as soon as you can. Processed foods, whether they be granola bars, frozen dinners, or crackers contain a lot of preservatives, salt, and a host of other additives that aren’t healthy for you or baby. Sticking with natural, whole food sources is a better bet. This means focusing on fruits and vegetables, whole grains, and legumes.
Up your intake of certain foods and vitamins. A pregnancy diet is unique in the sense that pregnant women need higher levels of certain foods and vitamins. Pregnant women need a significant dose of folic acid and should take a prenatal vitamin with the recommended amount. Higher levels of calcium and iron are necessary as well to provide for the growing baby and the increase of blood in the mother’s system. Protein needs also increase in pregnancy because of the important role it plays in growing the baby and nourishing the placenta.
Eat smaller, more frequent meals. Rather than following the traditional three-meal-a-day standard, eat five or six small meals throughout the day. This will keep blood sugar levels at a more consistent pace than the rises and drops that come from big meals over a long span of time. The growing baby might force this upon you as well, leaving less space in your stomach or digestive track for large meals.
Watch your weight gain. Excess body weight can have a negative impact on the pregnancy through gestational diabetes and pre-eclampsia, which are both serious health issues. Weight can also play a role in the delivery with a pre-term birth, complications that lead to a cesarean section, or a stillbirth. Optimal weight gain is an individual matter for each woman and what her body needs to support the growing baby. Pregnant women need to gain weight, and can do so in a healthy manner that sets both mother and baby up for success.
Don’ts of Pregnancy Nutrition
Don’t diet. Many women become nervous or self-conscious about the rising numbers on the scale during pregnancy. It is important to keep in mind that you are gaining weight for a reason. Dieting can be potentially hazardous for both you and the baby as it prevents both of you from getting the needed vitamins for the great amount of work your body is doing during pregnancy. Eat healthy, but do not diet.
Don’t smoke or drink. This is a time when your actions directly affect the life of someone else. That cigarette or that martini is not worth the consequences that might result. Alcohol can cause physical defects, learning disabilities, and other problems in children so it is best to abstain entirely during pregnancy.
Don’t forget to drink water. Significant hydration is needed during pregnancy to help prevent constipation and to provide for the incredible extra volume of blood coursing through your body. Drink water throughout the day, every day.
Healthy Pregnancy Nutrition is Important, but Not Intimidating
Healthy eating during pregnancy is very important but does not have to be an intimidating endeavor. It does require an awareness of what you are putting into your body and a commitment to healthy living. If you eat frequently, eat a variety of healthy foods, drink water, and take the needed vitamins, you will be providing for you baby in the very most important and life-giving way you can.
Sources:
Today Health. "Dos and Don’ts of Eating During a Pregnancy" (Accessed March 7, 2011).
Babycenter. "Seven Principles of Eating Well During Pregnancy" (Accessed March 7, 2011).
Sarah Sandifer - Sarah Sandifer is a freelance writer, a teacher, an Army Wife, a home decorator, an avid cook, and an athlete. She loves teaching high ...
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