When you find out that you are pregnant, one of the first things that comes to mind, after the euphoria has worn off, is what to do and what not to do to ensure that you give birth to a healthy baby. Suddenly good nutrition becomes incredibly important and right from the start of your pregnancy, you become more conscious about what you should eat and how it could affect the growth of your baby.
If you are planning to fall pregnant, you should start thinking about eating healthily before conception as the unborn fetus will benefit most from a healthy diet during the first three months of your pregnancy. A nutritious diet with a steady supply of essential vitamins and minerals, and a balanced amount of protein, carbohydrates and other nutrients, especially iron, is crucial to the development of your baby and will help form a healthy placenta.
There is so much information and a wealth of myths on what to eat and what not to eat during pregnancy, that moms-to-be can become quite confused. Added to this is the strangest food cravings that often accompany pregnancy. The following informative facts will help you separate the truth from myth and decide what is best for you and your baby.
There is no need to eat for two.
A pregnant mom with average weight will need roughly 300 more calories per day, the equivalent of one banana for example.
If you are underweight at conception, speak to your doctor about a weight gaining program to ensure that you get enough nutrients to feed the placenta.
If you are overweight, to not go on a diet as you will risk depriving your baby of essential nutrients needed for healthy growth and development. Change to a healthy diet and consult a nutritionist to help you cut out unhealthy food options.
You will gain weight during pregnancy as the baby grows and your doctor will monitor the growth of your baby throughout to ensure healthy development.
For safety, the following foods need to be avoided during pregnancy:
– Undercooked or raw poultry and meat to avoid the risk of salmonella or toxoplasmosis.
– Lightly cooked or raw eggs in recipes such as chocolate mousse or homemade mayonnaise.
– Unpasteurized milk, goat or sheep milk, and all types of pt to avoid the risk of Listeria, a build-up of vitamin A in liver products that may cause harm to the fetus.
– Certain cheeses such as Camembert, Brie and blue-veined cheese such as Danish Blue or Stilton due to the risk of Listeria.
– Avoid peanuts, especially if there is a family history of allergies, including conditions such as hay fever, asthma or eczema.
– Avoid eating raw fish and include oily fish such as salmon, mackerel, fresh tuna, trout and sardines in the diet no more than twice a week to avoid a build-up of pollutants.
Do not consume alcohol in any form during pregnancy to avoid fetal alcohol syndrome.
A Few Handy Tips
– To ease the discomfort of morning sickness eat smaller meals and include small amounts of carbohydrates.
– Drink plenty of water to stay hydrated. Milk and herbal teas such as chamomile, cinnamon and ginger can be soothing. Ginger reduces the feeling of nausea.
– Have something to drink or eat before getting up in the morning.
– Get plenty of rest and light exercise in fresh air such as a gentle walk.
– Don’t drink any alcohol.
Include the following nutritious food in your diet on a daily basis:
Broccoli, bananas, avocado, well cooked eggs, green leafy vegetables, nuts and nut butters, lean poultry and meat, whole grain bread, dried lentils and beans, Greek yoghurt.
Listen to your body and satisfy your cravings within reason. A happy mom who eats a healthy diet will have a good pregnancy and a healthy baby.
Author Bio:
Aria Meyer is a fashion and parenting blogger. She writes for several parenting blogs. She is currently living in West Covina and working closely with Mydeebaby to help them grow the fashion and apparel department.
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