Pregnancy is an exciting experience for every woman – one of the most exciting experiences she’ll ever have, in fact. However, pregnancy is also a very critical time in the lives of both mama and baby, so it’s important to make sure that great care is taken to maintain optimal health. This means first and foremost knowing how to eat well while pregnant. We are what we eat, after all… and when we’re pregnant, so are our developing babies!
1. Don’t simply eat more; eat better.
Many women wrongly see pregnancy as a free-for-all time during which they can finally indulge their every urge to eat with wild abandon when in reality they need to be more careful about their diet now than ever before. Definitely eat more if you’re truly hungry, but satisfy hunger pains with plenty of proteins and nutrient-rich, natural foods… not greasy meals and junk food.
2. Cut out sushi and raw seafood.
You’ll simply have to put a stop to those girls’ nights out at the local sushi bar for the moment, because raw or undercooked seafood can contain bacteria and other organisms that are absolutely not good for you in your delicate state or for your unborn baby. Stop eating seafood that can contain mercury – such as shark, ahi tuna, or tile fish – as well.
3. Limit caffeine intake.
While many doctors agree that you don’t have to cut out caffeine consumption altogether, they do agree that it’s important to cut back. Limit your daily intake to around 200mg per day or less.
4. Nix the alcohol.
Although some people will beg to differ, there is absolutely no proof that any amount of alcohol is safe for an expectant mother to consume. However, there is a lot of evidence that even small amounts can cause birth defects and miscarriage, so it’s best to steer clear of it altogether.
5. Stay away from unpasteurized milk products.
As with the seafood, unpasteurized milk can contain organisms that can make you or your unborn child very sick during pregnancy. Avoid drinking raw milk or consuming semi-soft cheeses like Brie or Camembert.
6. Take your prenatal vitamins.
It’s highly recommended that every expectant mother start taking a prenatal vitamin supplement during pregnancy (and even before while still trying to conceive) to make sure both she and her baby have all the nutrients they need during this critical time in their lives. Ideally, a healthy diet would be all a mommy-to-be really needs… but sometimes we need a little help with that, especially when morning sickness makes it tough to keep food down.
7. Don’t diet while pregnant.
Understandably, it can be alarming for some women to watch themselves gaining weight at what seems like a breakneck pace. However, it’s important to remember that this is part of a normal, healthy pregnancy. Dieting will only rob you and your baby of essential nutrients you both need right now. There will be plenty of time for that later on after baby is born.
8. Eat small, frequent meals.
Many pregnant women find themselves plagued by ailments like morning sickness, heartburn, or indigestion throughout pregnancy. If this sounds like you, you may find that eating smaller, more frequent meals throughout the day helps solve the problem.
9. Get plenty of fiber.
Far too many women complain of constipation during pregnancy, especially in the second and third trimesters. Making sure you get plenty of dietary fiber can help keep such issues at bay, so make sure you’re eating plenty of fresh fruits and vegetables, as well as whole grains.
10. Stay hydrated.
Pregnant women have a tendency to become dehydrated easily, as their bodies are busy creating extra blood and amniotic fluid. Even if you feel like you’re retaining water, drink plenty of water each and every day. You’ll find plenty of water helps with constipation, heartburn, and muscle aches as well.
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