Nutrition for Two
Foods to Eat While Pregnant
Eating for two and knowing that what to eat affects both you and your unborn child can be overwhelming. Now that you are pregnant, you are probably embarking on your new guidelines…how much protein should I eat, how much dairy and iron should I have, how much weight should I gain? It is different for everyone and yet it is important to make sure proper nutrients are added to the diet to promote optimal health for both you and your baby. You may want to talk with your Doctor or Dietitian to get specific guidelines, but here are some basics.
For starters, I would suggest you start a prenatal vitamin that includes all of the B vitamins (especially folic acid) as well as an omega-3 fatty acid called DHA. Secondly, try to eat as much of your food from the original source; fruits, vegetables, whole grains, nuts/seeds, and proteins. This will give you the most ‘bang for your buck’ in regards to nutrition and is something I recommend for people even if they are not pregnant.
Proteins
As mentioned, your protein needs go up slightly while being pregnant. To simplify it a bit, if you eat a balanced diet, the addition in the amount of food you eat will probably take care of your heightened protein needs. Protein foods are chicken, turkey, beef, fish, legumes (beans), and some is also found in dairy. Proteins to avoid while pregnant are raw eggs or fish, processed meats, and fish that are high in mercury; swordfish, tuna, mackerel. It’s very important to prepare proteins safely. Wash hands before and after handling protein foods and use a separate cutting board for proteins than used for vegetables. Also be sure to wash the board thoroughly after each use and always cut the vegetables first, then the proteins, after washing the board. Clean the counter top and also be sure to separate your protein foods from your fresh foods in your grocery bag. Anything that touches raw meat is potentially contaminated and should be seen as a hot bed for bacteria, it’s better to be safe then get sick. Legumes are a great source of protein, fiber, and B vitamins. Some woman can tolerate them, but some cannot. Legumes produce quite a bit of gas in some people, which makes it difficult when there is already limited space in that area. Soaking and/or sprouting the beans can be helpful.
Dairy
Dairy is another food group that contains protein and also is the main source of calcium in our diet. If you do not drink milk you can typically get your calcium from dairy alternatives like soy milk, almond milk, or rice milk that are fortified with calcium. Green leafy vegetables also have some calcium not to be overlooked. Yogurt, kefir, or cheese can be a great way to get your calcium needs met and introduce good bacteria that can help you and your baby’s immune systems. Try to choose unsweetened dairy products as typical yogurt has a lot of sugar and ideally you want to keep your blood sugar levels steady throughout the day. Plain Greek yogurt or plain low-fat yogurt could be a great option with fruit and cinnamon on top. Cottage cheese is higher in protein and can often be used in salads or as a snack if meat does not sound appealing. Another option that can add to your protein intake is whey protein powder. You can use this in smoothies. Add frozen berries, ½ banana, some milk, and water and you have yourself a balanced snack.
Fruits & Veggies
As far as fruits and vegetables go, try to eat as many as you are able. Vegetables in particular have the most nutrition in them than any other food group and will likely have you recover better and maintain more energy throughout your pregnancy. Things like kale, Swiss chard, and collard greens have a higher amount of folic acid in them while broccoli, cabbage, and brussel sprouts have a lot of vitamin C. Variety is key to getting a full spectrum of nutrients.
Fats
Nuts and seeds are great sources of good fats and can be used to enhance the flavor and satiety in vegetables. Olive oil and avocados are also great options for choosing fats. Wild fish such as Atlantic salmon, snapper, cod, or flounder are great for getting more omega-3s from your diet. These will help the baby’s brain development and aid in reducing inflammation as well
H20
Water is also an essential nutrient. A lot of women tend to get constipated which can be a result of several things, but drinking enough water is key to one's health and should be seen as the first priority. If you are dehydrated, your GI system will not perform properly. I usually recommend that people drink half of their body weight in ounces. This is without exercise in which case that number would go up. Everyone has different needs, but this is something to think about if you think it could help your health.
Lastly, don’t forget that having indulgences is part of being pregnant. Enjoy them and savor them, but try to do so in moderation.