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Great Foods to Eat During Pregnancy
If there is ever a time in your life when it matters what kind of foods you put into your body, this is one of the most important ones.
From the day you conceive, you have a tiny developing fetus trying to grow brains, lungs, a heart, and an intricate nervous system that will sustain him or her for a lifetime. During this delicate time, little eyes, ears, and fingers are growing.
What you eat during the time between conception and delivery can determine your child’s intelligence, skills and abilities, whether or not there are mental, emotion or physical disabilities, or even the health of your child from his or her first moment’s in the world.
Don’t you want to give your child the best shot possible at a healthy, successful life?
Then let’s talk about what kind of foods that you should be considering during this delicate time in your baby’s life.
How far along are you in your pregnancy?
Pregnancy Food Choices
The foods you eat during pregnancy can boost your baby's health and help keep you in tip-top shape through your delivery day. Make sure to eat a variety of foods to get all the nutrients you need.
“Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.” (WebMD)
Most of us take water for granted. But truly, there is no more important nutrient for our bodies than water, and no other substance is as widely involved in the processes and makeup of the body.
Your brain needs water to function, your muscles cannot function without water, and within 5 days, you will die without the water your system needs.
However, during pregnancy your body needs more water to cope with the demands of your changing body. Dehydration during pregnancy can lead to many complications such as headaches, nausea, cramps, oedema, and dizziness. In the third trimester, dehydration can actually cause contractions triggering preterm labor. (BabyCenter)
Dehydration occurs way faster than you would think during pregnancy, because your body is using this water to nurture your developing infant, and feed into his or her new systems, requiring that you drink twice as much as you are used to just to stay healthy.
Fruits and Vegetables
Just as the vitamins and nutrients provided by a variety of fruits and veggies are critical for all of your systems to function properly before pregnancy, and in order to conceive, this is even more important during pregnancy.
Consider all of the intricate and very delicate processes going on inside of you during pregnancy and it won’t be a surprise why a healthy diet filled with fruits and veggies would make a difference. Consider some of these for the biggest bang for your buck.
- Avocados are loaded with folic acid, potassium, vitamin C, and vitamin B6. All of these vitamins are vital to forming your baby's brain and nervous system, along with helping your baby's tissue growth and easing your morning sickness. This may be one of the most important parts of your regular pregnancy diet, after water of course.
- Mangoes contain more vitamins A and C bite for delicious bite than a salad. It also has traces of Vitamin E, Vitamin B and Vitamin K, being up to 3 times your recommended daily intake of Vitamin C. Being high in iron, calcium, and magnesium, mango is said to be very good for pregnant women, as it relaxes the muscles, relieves stress, and prevents spontaneous abortions. (Finding Healthy Food)
- Bananas are rich in potassium and offer quick energy to fight off pregnancy fatigue. They're also easy on your stomach if you're nauseated. Bananas are also known for their mood stabilizing qualities. With all of the hormones coursing through your system during pregnancy, grab a banana to cool down, calm down, and find a happy normal again.
- Oranges are packed with vitamin C, folate, and fiber, and since they're nearly 90 percent water, they'll also help you meet your daily fluid. Just like you were taught to stock up on Vitamin C when you’re sick, as you are 5 times more likely to develop pneumonia or bronchitis from a simple cold when pregnant, this fruit is that much more important in your diet.
- Dried Fruit is great when you're craving something sweet during the day, as this portable snack can help to prevent urinary tract infections so common during pregnancy. Consider yummy dried apricots, cherries, and cranberries, but stay away from dried bananas, since they're processed in oil and loaded with fat. (Parents)
- Broccoli is going to be one of the most important veggies to include in your pregnancy diet. Not only is it loaded with calcium and folate, but it is also rich in fiber and disease-fighting antioxidants. It also contains plenty of vitamin C, which is necessary for your body to absorb iron when it's eaten with an iron-rich food, like whole wheat pasta and brown rice.
- Sweet Potatoes are also a great source of vitamin C, folate, and fiber. We learned how important this orange vegetable was for your system in my article Great Foods to Eat When Trying to Conceive. These babies are just as important for regulating your system during pregnancy, and giving your body the nutrients it needs to provide for a developing infant.
- Asparagus is high in folate, which helps to prevent birth defects like spina bifida and anencephaly. This folic acid is also necessary for new cell formation and maintenance as well as DNA replication. One more bonus is that asparagus is also a natural diuretic, laxative, and promotes your own cardiovascular health during pregnancy. (ParentingWeekly)
- Dark Leafy Greens signal higher vitamin content than their lighter counterparts. These power-packed vegetables help keep the body healthy and with growing a baby in the womb. But each vegetable has its own key vitamins and nutrients to offer you. For example, spinach has high levels of folate and iron, and kale and turnip greens are both good calcium sources. Load your diet with any dark leafy green vegetables and you’ll be doing yourself and your growing baby a favor.
Fish Rich in Omega-3
It's the best source of DHA, an essential omega-3 fatty acid that helps grow baby's brain and nervous system. And studies suggest that if you eat lots of fish while pregnant, you can boost your baby's brainpower.
Whole Wheat and Whole Grains
By swapping your traditional white bread for a whole-grain variety, you can make sure you're consuming the recommended 20 to 35 daily grams of fiber (scan labels to find a loaf that offers at least 2 grams of fiber per slice). Whole-grain bread also supplies you with a good share of your iron and zinc.
It's easy to get your day off to an energizing start by trading in your usual morning bagel or muffin for a bowl of oatmeal a few times a week. Why?
Complex carbohydrates like oatmeal keep you satisfied longer, and the oat bran it contains can help lower your cholesterol levels. Instead of buying high-sugar flavored oatmeal, cook up the plain kind and swirl in a teaspoon or two of maple syrup or jelly.
You knew folate was important before conception and during your first few weeks of pregnancy, but your needs for the B vitamin stay high the whole nine months.
Experts advise getting 400 micrograms per day through vitamin supplements or fortified foods (breakfast cereal is an easy way to do it, since many brands contain 400 micrograms per bowl), and another 200 micrograms through foods that are naturally high in folate, such as asparagus and black-eyed peas.
All women need 10 extra grams of protein a day during pregnancy (for a total of at least 60 grams); beans and lentils are an excellent source, with about 15 grams per cup. They're also high in fiber, which helps to combat constipation.
Try out a variety of different kinds of beans depending on the meal you are serving them with. Consider refried beans for a Hispanic meal, lima beans with a nice chicken dinner, black-eyed peas with a smothered steak, or even baked beans with barbecue.
There are so many different types of beans, if one doesn’t work well for you, simply choose another.
- Lean Meat is perfect as your daily iron needs double during pregnancy. Iron helps to give you the necessary energy you will so be lacking during your pregnant months, as well as helping with constipation, of which many pregnant women suffer. Your body will also need much more protein now that you are feeding at least two. Lean meat can give you the protein you need without adding tons of unneeded fat.
- Eggs are also a great source of protein if you are not able to eat meat. They contain all the essential amino acids your body needs. There's nothing better for a quick dinner than an omelet with lots of chopped vegetables and a bit of cheese. Your reserve of choline, a B vitamin that boosts fetal brain and memory development, gets wiped out during pregnancy, so getting enough is critical. And you don’t have to fry your eggs. You can also boil them, devil them, or any other way that suits you.
- Nuts are critical for your baby's brain development and also help keep you fuller longer. They are loaded with magnesium, fiber, and vitamin E and also contain a good amount of protein. Plus, recent research shows that children of moms including nuts in their pregnancy diets had a lower risk of developing asthma and allergies.
Your body absorbs roughly twice as much calcium from foods while you're pregnant, so your daily needs remain the same. But since most of us get too little calcium to begin with, drinking more nonfat milk, or including more dairy products like cheese and yogurt in your diet, is a smart move.
- Cheeses like cheddar and mozzarella can be a big help in meeting your calcium requirements during pregnancy, but you should be cautious of many soft cheeses. So simply stay clear of cheeses like brie, camembert, chevre (a type of goat's cheese), and any soft, blue-veined cheeses due to the danger of listeria and the harm it could do to your unborn baby. Otherwise, cheese is high in protein.
- Yogurt is a great source of zinc. Zinc helps create the bricks of baby's genetic roadmap, namely DNA. Yogurt is also rich in calcium, including this yummy dairy product in your pregnancy diet will help your baby develop strong bones. And it contains friendly probiotic bacteria to ease digestion and boost immunity. It doesn’t matter what flavor you choose or even if it’s Greek or any other type. Just make sure it’s pasteurized.
Garlic cuts your risk of preeclampsia, a serious condition also known as pregnancy-induced hypertension. About a quarter of women with high blood pressure during pregnancy develop preeclampsia, and those who've had it are more than twice as likely to have heart disease later in life. (Parents)
It can also do wonders for nausea during the first trimester and last trimester of pregnancy. Check out my article on Food Cures for Morning Sickness Early in Pregnancy for more information on great foods to help quell nausea during pregnancy.
If there was ever a time to be conscious about what kind of foods you are putting into your body, pregnancy has to be the most important one.
At this point in time, you aren’t just eating for your own health, but you are eating to create a human being. The small decisions you make can have huge consequences in the way of brain development, spine and circulatory system development, and even the development of the lungs, organs, bones, etc. of your tiny baby.
Obviously one fruit versus another, or one bread versus another, isn’t going to make a big difference, but if you don’t get the nutrients you need when you need them from a varied, healthy diet, your baby won’t have the materials it needs to develop correctly.
Fast food, alcoholic drinks, smoking, drugs, and the worst of foods without sufficient fruits and vegetables could result in brain damage, birth defects, and other ailments that are avoidable.
Fill your diet with the best foods you can muster, a good dose of foods from every food group, trying your best to avoid foods , and other substances, you know aren’t healthy for you, and you can be assured the healthiest baby possible.
What foods are you most excited about?
© 2014 Victoria Van Ness