As you probably know, your body goes through lots of physical and hormonal changes during pregnancy. To fuel yourself and your growing baby, you’ll need to make great food choices from a variety of sources.
Eating a healthy, balanced diet will help you feel good and provide everything you and your baby need. The food you eat is your baby’s main source of nourishment, so it’s critical to get all of the nutrients you need.
The good thing? All of these nutrition guidelines aren’t that hard to follow and provide some delicious options. Even with cravings (hot sauce on peanut butter, anyone?) you can craft up a healthy menu in no time.
Increased nutrients
No surprise here: Your body has increased nutritional needs during pregnancy — you’re feeding a whole new person! Although the old adage of “eating for two” isn’t entirely correct, you do require more micronutrients and macronutrients to support you and your baby.
Micronutrients are dietary components, such as vitamins and minerals, that are only required in relatively small amounts.
Macronutrients are nutrients that provide calories, or energy. We’re talking carbohydrates, proteins, and fats. You’ll need to eat more of each type of nutrient during pregnancy.
Most pregnant people can meet these increased nutritional needs by choosing a diet that includes a variety of healthy foods such as:
- protein
- complex carbohydrates
- healthy types of fat like omega-3s
- vitamins and minerals
What and how much to eat
Your goal? Eat a wide variety of foods to provide everything you and your baby needs. It’s not that different from a regular healthy eating plan — just amplified a bit.
In fact, current guidance is to continue to eat as you normally would in your first semester, then increase 350 calories daily in your second trimester and 450 calories daily in your third trimester as your baby grows.
As often as you can, avoid overly processed junk foods. Chips and soda, for example, contain no nutritional value. You and your baby will benefit more from fresh fruits, vegetables, and lean proteins, such as chicken, fish, beans, or lentils.
This doesn’t mean that you need to avoid all of your favorite foods during pregnancy. Just balance them with nutritious foods so that you don’t miss any important vitamins or minerals.
Other considerations
Other nutrients are necessary to keep you thriving during your pregnancy like choline, salt, and B vitamins.
Aside from eating well, it’s important to drink at least eight glasses of water each day and to take prenatal vitamins. It’s difficult to obtain sufficient amounts of certain nutrients, including folate, iron, and choline, from food alone.
Make sure to speak with your doctor about which prenatal vitamins you should take.
Cravings and food aversions
During pregnancy, you may experience aversions to particular foods, meaning you won’t like the smell or taste. You may also have cravings for at least one type of food.
Pregnancy cravings
You might start aching for a donut, Chinese food, or a strange food combination like the classic pickles and ice cream.
It’s unclear why women develop food cravings or aversions during pregnancy. However, researchers believe hormones play a role.
It’s fine to give in to these cravings sometimes, especially if you crave foods that are a part of a healthy diet. However, you should try to limit your intake of junk food and processed foods.
There’s usually a tasty alternative that will be a better option. Craving some french fries? Oven-roasted sweet potato wedges can feel just as indulgent with lots of good nutrients.
Pregnancy aversions
Food aversions, on the other hand, may only be problematic if they involve foods that are important for baby’s growth and development.
Talk to your doctor if you have adverse reactions to foods you should be eating during pregnancy. Your doctor can suggest other foods or supplements to compensate for the lack of those nutrients in your diet.
Pica
Pica is a disorder that causes cravings for items that contain no nutritional value. Pregnant women with pica may want to eat clay, cigarette ashes, or starch, among other strange substances.
When a woman has pica during pregnancy, it may indicate a lack of a specific vitamin or mineral. It’s important to notify your doctor if you crave nonfood items or have eaten nonfood items. Eating such items can be dangerous for you and your baby.
Healthy exercise
Besides eating a nutrition-focused diet, exercising during pregnancy can help you manage your health and de-stress. Swimming and walking are good choices to get moving. Choose an activity (or a variety!) that you enjoy.
Avoid any extreme sports or contact sports, such as rock climbing and basketball. Staying safe while getting your move on is ideal.
If you didn’t exercise before your pregnancy, start out slowly and don’t overdo it. Consider looking into some exercises or classes that focus specifically on pregnant people for extra support.
It’s also important to drink plenty of water so that you don’t get dehydrated. Make sure to talk to your doctor before you start a new exercise routine.
Takeaway
Make sure you’re eating a balanced and nutritious diet during your pregnancy so you and your growing baby can be as healthy as possible.
Include whole, nourishing foods, and limit your intake of foods without good nutritional value like processed and fast foods.
For more information visit: https://www.healthline.com/health/pregnancy/nutrition
