While ice cream and pickles may be okay on occasion, the food you eat throughout your pregnancy is very important for the health of your baby. That’s why it’s essential to not only know which types of foods to avoid, but how to get the extra nutrition your body needs to support a healthy baby. The following are just five tips for improved nutrition during pregnancy.
Learn About the Foods to Avoid
There are a number of foods that pregnant women should avoid in order to have a healthy pregnancy. Just a few of the foods to be avoided include soft cheeses, raw shellfish, fish high in mercury, unpasteurized milk, foods that contain raw eggs and alcohol. Of course, these are just a few of the foods. Do your research and make a list so you’ll know what not to order when eating out and what to avoid at the grocery store.
Eat More Pregnancy Power Foods
There are a number of foods that have been labeled as power foods for pregnancy. These foods are rich in the nutrients that your body needs to support a healthy baby. Just a few of the foods include broccoli, avocado, carrots, lentils, mangoes and oatmeal.
Take a Multivitamin
While it is essential to eat a healthy diet, many health professionals also encourage pregnant women to take a multivitamin. A multivitamin for pregnant women should include 400mcg of folic acid and 10mcg of Vitamin D. Even if you choose not to take a multivitamin it is essential that you take these supplements.
Get the Proper Amount of Calcium
A pregnant woman needs between 1000 – 1300mg of calcium each day. Many multivitamins contain at least 200mg of calcium. It’s also easy to eat a diet rich in calcium by opting for low-fat dairy products or products that have been fortified with calcium. Not to mention that many of the power foods for pregnancy contain calcium.
Add High Fiber Foods to Your Diet
Preeclampsia is a condition that occurs during pregnancy in 5-8% of women and may be fatal. The condition causes a rise in blood pressure, but a study found that women who consumed at least 21.2 grams of fiber each day were over 70% less likely to get the condition. Again, many of the power foods are good sources of fiber. Shoot for at least 22 grams of fiber each day and you’ll have a much better chance of controlling your blood pressure.
There a many benefits to eating a healthy diet while pregnant. Not only will you keep you and your baby healthy, but you’ll also be less likely to experience weight gain, fatigue and other pregnancy issues.
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