Eating for two is not the free, guilt-free eating we often see in movies. In fact, eating healthy is more important than ever during pregnancy. It means you’re making healthy choices for both of you. Your food should reflect that.
Taking early steps to provide the nutrients your baby needs can make a big difference in your pregnancy. You will feel better and have more energy to deal with the change in your body. You will also feel satisfied with what you are doing to ensure the health of your baby.
In addition to eating right, you should also take a prenatal vitamin that contains folic acid. While this cannot replace a balanced diet, it is a good safety net for replenishing nutrients that you may be lacking in your diet. As your pregnancy develops, your baby also needs vitamins to grow. Prenatal vitamins help provide the extra nutrition your body will need. Your doctor can recommend the best prenatal vitamin for you.
The way to improve health during pregnancy
There are many things to consider when planning the right nutrition for you and your baby. There are foods that your body needs more than ever. There are also foods you should avoid during pregnancy.
Foods to supplement during pregnancy
- Vegetables (fresh, frozen or canned). Dark green leafy vegetables are rich in folate.
- Fruit (fresh, frozen or canned). If choosing canned fruit, look for ones canned in water or 100% fruit juice (no syrup).
- Protein. Make sure all meats are thoroughly cooked. Choose lean cuts of meat. Eat no more than 6 ounces of white tuna per week. Beans, peas, eggs and unsalted nuts as well as nuts are good sources of protein.
- Seed. Whole grains are best. Cereals are a good source for grains. Look for cereals fortified with iron and folic acid.
- Dairy products. Look for low-fat and fat-free versions of yogurt, milk, or soy milk.
- Fish. Aim to eat 8 to 12 ounces of “safe” fish each week. Note that certain types of fish must be avoided. See the list below. Safe fish include catfish, salmon, shrimp and tilapia. Ask your doctor for a list of fish that are safe for you to eat.
Foods to avoid during pregnancy
- Fresh fish (including live shellfish).
- Some types of cooked fish can contain large amounts of mercury (swordfish, shark, tilefish and king mackerel).
- Foods containing raw or undercooked eggs (cookie flour, pastry dough, Caesar salad dressing, some sauces and custards).
- Food can give you listeria, a bacterial infection (lunch meats, spreads and sausages).
- Unpasteurized milk or juice.
- Unpasteurized soft cheese (blue cheese, queso blanco, Brie, feta, Roquefort).
- sprout (alfalfa, clover, green beans, radish).
- Store-made salads (chicken salad, ham salad, tuna salad).
- Alcohol.
- Sugary drinks (soda, sports drink).
- caffeine (no more than 200 mg per day).
- saccharin (other artificial sweeteners can be used in moderation).
Things to keep in mind during pregnancy
Gestational diabetes
About 10% of women develop gestational diabetes during pregnancy. Gestational diabetes is caused by insulin resistance.
During pregnancy, your cells are more resistant to insulin. The sugar that normally enters the cells will stay in your blood to provide more nutrients to your baby. If your cells become too resistant to insulin, too much sugar stays in your blood. This causes gestational diabetes.
Gestational diabetes can be dangerous because it can lead to a higher birth weight for your baby. This can cause problems with the delivery of your baby. It can also cause premature birth or cause jaundice.
Your doctor will check for gestational diabetes between 24 and 28 weeks of pregnancy. Sometimes, your doctor will check again later in your pregnancy if they think your baby is growing too fast or too big.
If you have gestational diabetes, you will be given dietary advice. Your doctor may also refer you to a registered dietitian. He or she can help you find ways to control your gestational diabetes. A dietitian will provide a meal plan that can help lower your blood sugar. It’s important to follow this meal plan, even if your doctor prescribes medication to control your blood sugar. This usually includes:
- Pairing carbohydrates with proteins
- Eat a certain number of calories each day
- Limit foods and drinks with simple sugars (sodas, desserts)
- Spread calories more evenly throughout your day
Baby’s health
Your food choices affect your baby. If you skimp on nutrition during pregnancy, you run the risk of serious health complications for your baby. For example, you should make sure you get enough folic acid. This is important for the development of the brain and spinal cord. Too few calories can lead to low birth weight and have a negative impact on your baby’s development. Too many calories can lead to high birth weight and a more complicated birth process for the baby and for you.
mother’s health
Having a baby affects your body in many ways. The number is even greater without proper nutrition. If you skimp on iron-rich foods, you may develop anemia. Too much junk food can raise your blood pressure and cause extra weight gain. Unhealthy foods can even affect your mood.
When to see a doctor?
Regular prenatal checkups should be part of your pregnancy routine. During these checks, your doctor will monitor your weight to make sure you’re gaining weight at the right rate. How much weight you should gain during pregnancy will depend on your weight when you were pregnant. Therefore, the number is different for everyone. In general, if your weight is in the healthy range during pregnancy, you should gain between 25 and 35 pounds.
Morning sickness
Don’t be fooled by the name. Morning sickness can strike at any time of the day. It can even last throughout the day. For most women, morning sickness is limited to the first few weeks of pregnancy. Sometimes it lasts into the first trimester. However, for others, it can last throughout pregnancy.
If you have morning sickness, feeling nauseous can make it hard to keep food—or even liquids—in your stomach. This can put you at risk of dehydration. See your doctor right away if morning sickness keeps you from eating most meals or prevents you from keeping fluids down. There are medications that can help relieve morning sickness. In addition, your doctor may direct you to take additional vitamins and minerals.
Pica
Pregnancy and cravings go hand in hand. Most likely, you will crave sweet or savory foods. Sometimes you will crave foods that you didn’t like before you got pregnant. However, if you start craving non-food things, it could be a warning sign that you are lacking in vitamins or minerals. Some of the items that some women like to eat include dirt and paint chips. Regularly eating things that aren’t food has been linked to an eating disorder called pica. It could be a sign of anemia. If you have these cravings, don’t give up. Come see a doctor.
Listeria
If you get sick while you’re pregnant and it’s not from morning sickness, see your doctor. Pregnant women—and their developing infants—are especially susceptible to listeria infections. Listeria is a bacterial infection that needs to be treated with antibiotics. Symptoms are like those of the flu: nausea and vomiting, headache, muscle aches, and fever. If left untreated, listeria bacteria can cause meningitis and other serious, life-threatening conditions.