Eating for a Healthy Pregnancy

Eating healthy during pregnancy is important for both mom and baby!  You should gain about five pounds during the first trimester, and eat around 300 extra calories each day.  While it’s OK to give in to those burger and pizza cravings occasionally while you’re pregnant, make sure to get enough fruits and veggies as well.

• Foods high in protein are important for your baby’s rapid growth. Lean meats, eggs, beans and nuts are excellent sources of protein.
• Calcium is another vital nutrient that supports your child’s healthy bone development. Kale, milk and edemame are some excellent sources of calcium.
• Leafy greens and brightly colored veggies are full of nutrients to help your baby grow and to keep mom’s immune system strong.
• Spinach and romaine lettuce are healthier options than iceberg lettuce when you make a salad.
• Bell peppers, berries, pumpkin and butternut squash, salmon, broccoli and walnuts are full of vitamins and other nutrients.
• Vitamin C is important during pregnancy. It’s better to eat foods which naturally contain vitamin C during pregnancy; don’t rely solely on your multivitamin. Some excellent sources of Vitamin C are strawberries, tomatoes, orange juice and melons.
• Whole grain breads, cereals and pastas may help prevent pregnancy nausea.
• Iron is an important part of your diet to prevent anemia. Some excellent sources of iron are spinach, soy products, dried fruit and molasses.
• Stay hydrated! Water, milk, sugar free juices also count towards your 8-glasses a day.
• Even though you’re eating healthy, it’s still important to fill in the gaps with a prenatal multivitamin.
• In recent years, there have been mixed  messages about the consumption of alcohol while pregnant. The majority of these studies show that you should steer clear from alcoholic drinks for the entirety of your pregnancy.
• Caffeine, on the other hand, is safe in small amounts (a maximum of 3 cups of coffee each day).
• Raw or undercooked foods such as rare steaks and sushi are real no-no. Only eat pasteurized dairy products and fully cooked egg yolks.
• Deli meats also pose a danger while pregnant because of bacteria.
• Herbal teas have naturally occurring chemicals which are unhealthy for your baby’s development.
• Raspberry tea leaf and juniper berries are extremely dangerous to a pregnant body, and may lead to miscarriage.

Don’t be intimidated or nervous about the food you eat during pregnancy. Have fun with food, keeping in mind that natural food is always the best option.  This is also a great opportunity to develop good eating habits for your growing family.   What are some foods you enjoy during pregnancy?