From the moment that pregnancy test comes back with the “+” symbol, women start wondering what they should eat and what they should avoid eating during pregnancy. We all want to ensure that we give our child the best possible start, but the wealth of information available on the topic, not to mention the sometimes unsolicited advice from those around us, can be overwhelming.
Proper nutrition during pregnancy does play an important role in both the development of the child and the health of the mother during her pregnancy, so it is essential that you focus on adapting your diet as much as you realistically can without feeling like you need to lock yourself inside your house, empty out your refrigerator and start from scratch. We tend to hear a lot about the “avoid” foods, but in my opinion it is more important to integrate as many of the “encourage” foods as possible into your diet. Here are some simple guidelines to make sure that you are nourishing your baby and yourself.
Eat an array of vegetables, which provide essential vitamins and minerals. Different vegetables have different nutrients, so try to mix and match the ones you like, and use pregnancy as an opportunity to experiment with new vegetables like kale or swiss chard that you may not have tried before. Leafy green vegetables in particular are nutritional powerhouses, so it’s wise to increase your consumption of those at every opportunity. They are very high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They are also great sources fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals.
Eating fruit is also beneficial, especially berries, which contain high amounts of vitamin C, minerals and phytochemicals. However, if you have gestational diabetes or high blood sugar, you should speak with your doctor about how much fruit is the right amount for you during pregnancy.
Consuming unrefined grains, such as brown rice, millet and quinoa, will provide you with essential enzymes, iron, dietary fiber, vitamin E and B-complex vitamins. The body absorbs unrefined grains slowly, so they will also provide you with sustained and high-quality energy to get through the day.
Vegetables, fruit and unrefined grains in their whole state all contain fiber, which is central to a healthy diet whether you are pregnant or not. And if your doctor has prescribed an iron supplement, increasing your fiber intake (as well as drinking plenty of water) can help with the constipation that iron supplements may cause.
And speaking of water, it is vital to stay well hydrated during pregnancy. If you aren’t used to drinking a lot of water and generally prefer other liquids (fruit juice, diet drinks, etc), this is one area where I would recommend doing your best to change your habits during pregnancy because Mom and Baby really need as much pure water as possible. Proper hydration will keep amniotic fluid levels adequate, and dehydration can lead to premature contractions. A great way to ensure that you increase your water intake is to carry a refillable water bottle around with you. Take sips often – not just when you are thirsty – and on those really hot summer days, remember that you are drinking for two.
If you eat dairy products, it is a good idea to incorporate some full fat dairy products such as yogurt into your regular diet while you are pregnant, as the fat content is healthy for baby’s development. Eating several servings per week of fatty fish such as salmon or sardines is beneficial for the same reason. Fish is also a great source of protein and iron, and the omega-3 acids found in many fish have been found to promote baby’s brain development. If you do not like fish, you may want to consider taking a high quality, purified fish oil supplement.
Whenever possible, buy organic fruits and vegetables, grass fed/hormone free meats and wild caught fish. This will minimize exposure to toxins and pesticides for you and your baby. And while it is important to take a reputable prenatal vitamin, the best nutrition comes from whole foods. Eating a range of whole, unprocessed foods will ensure that you get a variety of nutrients necessary for good prenatal health.
And what about all those “avoid” foods that we hear so much about? Like most things, it is all about moderation. If nourished properly, the human body has an amazing way of filtering out unnecessary substances if they are consumed in moderate quantities. So try to follow as many of these guidelines as possible, and don’t stress about that sip of wine, cup of coffee or bowl of chocolate ice cream that you might need every once in a while to get you through this exciting yet demanding experience!
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