When you’re watching your belly get bigger and bigger, making good nutritional choices can be hard. Plus, you’re eating for two anyway... right? Actually, the ideal diet for a pregnant woman only adds about 300 extra good calories a day (although this may vary if you’re over or underweight, or carrying multiples), and that only starts at the beginning of the second trimester. No matter where you are in your pregnancy, a balanced diet of produce, protein, dairy, and whole grains is important not only for a developing fetus, but also to ensure that growing baby doesn’t take all the nutrition out of your body. Here’s a look at making good nutritional choices during your pregnancy.
Fighting Morning Sickness
One half to three quarters of pregnant women experience morning sickness to some degree, and that can make it difficult to eat like you should. When the smell of everything makes you want to vomit, it’s hard to make yourself eat the nutrients your body needs. Exactly what causes morning sickness hasn’t been determined, but for some women, it may cause a vicious cycle -- not eating enough contributes to the nausea, then the nausea makes it tough to eat.
A proper diet in the first trimester can make a huge difference, especially for neural tube defects and other abnormalities that form early in pregnancy. Ginger is a good natural helper for nausea -- try nibbling a little before meals to calm your stomach. Additionally, you can eat several small meals throughout the day, rather than the standard three.
Daily Diet Recommendations
Some women are nearly through the first trimester before they even realize they’re pregnant. Whether you know early on or don’t, there’s no reason not to start eating what the pregnant body needs as soon as you find out. The recommended daily servings during pregnancy are:
- 6-11 servings of grains and breads (preferably whole grain),
- 4-6 servings of fresh or frozen vegetables
- 2-4 servings of fruit (preferably fresh or frozen, not canned)
- 4+ servings of dairy
- 3+ servings of protein
Sweets and fats, as usual, should be eaten sparingly. Crazy cravings aren’t just a myth, though, so don’t feel horrible if you eat a bowl of ice cream here and there. Moderation is the key word when it comes to cravings.
Understanding Nutrients in Pregnancy
A varied diet is important for mom and baby because it provides the great array of vitamins and minerals the human body needs -- none of which comes in any one food or food group. It’s a good idea to start prenatal vitamins (even before conception if you’re actively trying to get pregnant), but that’s still no replacement for the food on your plate. Some of the most important nutrients needed for both mom and baby’s bodies include:
- Protein: cell growth; blood production. Good sources include lean meat, poultry, fish, beans, peanut butter, egg whites, and tofu.
- Calcium: strong bones and teeth; muscle contractions; nerve function. Good sources include milk, yogurt, cheese, spinach, sardines, and bone-in salmon.
- Iron: prevents anemia. Good sources include lean red meat, iron-fortified cereals, breads, and spinach.
- Folic Acid: helps produce blood and protein; aids in enzyme function; prevents neural tube defects. Good sources include leafy vegetables, dark yellow vegetables, fruits, beans, white bread, and nuts.
- Grains: combats constipation with fiber; provides energy. Good sources include breads, pastas, cereals, fruits, and vegetables.
Also important are Vitamins A, C, B6, B12 and D. These vitamins help teeth and bones grow, and strong eyes and a healthy nervous system develop. Good sources include carrots, leafy green vegetables, citrus, broccoli, whole-grain cereals, bananas, fish, and poultry.
Staying Hydrated
Staying hydrated is also very important -- both during pregnancy and while breastfeeding. Additionally, pregnant bodies have lots of extra blood that needs fluid. Dehydration can cause issues such as dizziness, nausea, headaches, and fatigue. Drinking plenty of water may actually reduce joint pain, lower cholesterol, prevent depression, aid sleeping, provide energy, eliminate toxins, maintain PH levels, keep weight under control, reduce water retention, and regulates body temperature. That’s a lot of benefits from one, clear fluid. Conversely, more water intake can result in increased urination and sweating -- which are both already raised during pregnancy.
