Dieting Tips During Pregnancy

-          Avoid raw or undercooked meats and dairy products, this includes eggs also. Whenever we eat raw or undercooked animal products we risk ingesting harmful bacteria that could easily make us sick. For most of us, staying healthy prevents that from happening, but for a pregnant woman, the risk is much higher and could lead to pregnancy complications including miscarriage. Some things to avoid include feta and Roquefort cheeses, over-easy eggs, sushi and under-cooked meats. Also avoid deli meats as much as possible.

-          Cut high mercury content fish out of your diet. Many women will cut out all fish from their diet during pregnancy but you don’t need to go that far. As a result of our heavily polluted waters, many fish contain levels of mercury that are much too high. These fish include albacore tuna, swordfish, mackerel and shark to name a few. You can still eat small amounts of these fish but why take the risk? The mercury content in small amount is not harmful for most healthy adults but babies cannot tolerate the mercury and a pregnant woman should avoid it altogether.

-          Eat more whole grains. Studies have shown that pregnant women with the first trimester nausea should eat more whole grains to help them feel better. This includes whole grain cereals, barley, whole-wheat bread, pasta and sweet potatoes. You will often see many pregnant women munching on crackers and this helps to soothe their stomachs. Another benefit of whole-grains is that they contain folic acid which is essential during pregnancy. Strive for around ten servings of whole-grains every day to keep your energy levels up, stave of nausea and the fiber will keep your digestive system healthy.

-          Proper nutrition is important. Getting enough vitamins, minerals and calcium will keep both mom and baby healthy. Eat lots of fresh fruits and vegetables as they contain high amounts of vitamins, minerals and, most importantly, antioxidants. Eat at least six servings every day to stay healthy and strong. A quick tip: increase your intake of B vitamins these will help with blood and protein production and reduce the risk of many neural defects. To get the most benefit from calcium, consume dairy products at least four times a day. This will help build strong bones and fight osteoporosis in later years.

-          During pregnancy, you need to increase your protein intake to much higher levels. Pregnant women need around 70 grams of protein daily and that might seem like a lot, but your baby needs it as much as you do. This is especially true during the second and third trimesters when the baby is really growing. Eat lean meats, fish, poultry, peanut butter, dairy and eggs for starters. Any healthy protein will do as long as the fat content isn’t too high.

-          Drink lots of water. This is probably the single most important thing you can do for your body, pregnant or not. Your body needs water to live and thrive. Without water, all of the nutrients that you take in on a daily basis will never reach your cells and get absorbed into your body. As a fact, dehydration can and will cause early labor which could be harmful for both the mother and the baby. Drink at the very least 64 ounces of water every day. More is better, but this is a good start.

-          It’s understandable that when you are pregnant you have much more on your mind than just your diet. Taking a good prenatal vitamin will help ensure that you are getting the vitamins you need to have a healthy and happy baby.