Written by
Karen Roth, MSNC
Karen is a Certified Nutrition Consultant with a Master’s Degree in Holistic Nutrition. She enjoys sharing her knowledge to empower her clients to take control of their health with food and lifestyle choices.
Good nutrition during pregnancy is crucial for the health of both the mother and the developing baby. It supports the baby's growth and development, and helps the mother maintain her health.
Nutritional Recommendations for a Healthy Pregnancy:
-
Folate is an essential nutrient that is needed during pregnancy. Public health authorities recommend that women consume 0.4 mg (400 mcg) folic acid daily from fortified foods or dietary supplements or both to reduce the risk of neural tube defects.
- Natural folate is found in all types of leafy greens, legumes especially lentils, calf’s liver, and asparagus.
- To build strong bones and teeth for the baby, include calcium-rich foods
like dairy products, from cows or goats.
- Leafy greens are very high in calcium, especially spinach. Other vegetables that are a very good source for calcium include broccoli and green beans.
- The importance of protein during pregnancy cannot be overstated. Protein
supports the growth of fetal tissue, including the brain, and increases blood
supply.
- Include lean meats, poultry, fish, eggs, and legumes.
-
Omega-3 Fatty Acids support brain and eye development. You can find
abundant amounts in fish. Avoid fish that may have mercury.
- Fish that have the most Omega-3s and are very low or have no mercury include wild Atlantic salmon, wild rainbow trout, shrimp, and Atlantic canned sardines. Avoid fish high in mercury such as shark, swordfish, king mackerel, and tilefish.
- Unpleasant symptoms during pregnancy include constipation, morning
sickness, and anemia. Increase fiber intake and stay hydrated.
- Drink plenty of water and include high fiber foods like oats, legumes, and vegetables. Nuts and seeds are high in fiber, especially almonds and sesame seeds.
- Without enough iron in the diet, anemia is likely to occur, so include iron-rich foods such as red meat, poultry, lentils, and spinach.
- If morning sickness is an issue eat small, frequent meals, and avoid spicy or fatty foods.
Meal Ideas During Pregnancy
- Breakfast ideas: yogurt with sesame seeds sprinkled on top or oatmeal with ground flaxseeds stirred in.
- Lunch ideas: Red/green lettuce with broccoli florets, slivered almonds, grilled chicken dressed with olive oil vinaigrette. Lentil soup with whole grain crackers.
- Dinner ideas: baked salmon with sautéed greens, and brown rice, lean steak, with asparagus and quinoa. Snack ideas: boiled egg, handful of almonds, sardines on whole grain crackers.
By following these guidelines, you can significantly support the healthy growth and development of your fetus, contributing to a healthy pregnancy and a healthy baby.
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