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During pregnancy, it is important to consume a variety of nutrients to support both your health and the development of your baby. Folate, calcium, iron, zinc, and fiber are especially crucial during this time.
Follow these nutrition do’s and don’ts to ensure a healthy and successful pregnancy.
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Do Load Up on Folate, Calcium, Iron, Zinc, and Fiber
During pregnancy, it is important to consume a variety of nutrients to support both your health and the development of your baby.
Folate, calcium, iron, zinc, and fiber are especially crucial during this time. Folate helps prevent birth defects, while calcium is essential for the development of your baby’s bones and teeth.
Iron is needed to produce red blood cells, and zinc supports the growth and development of your baby’s cells.
Lastly, fiber aids in digestion and helps prevent constipation.
Do Eat a Rainbow of Foods
Eating a variety of colorful fruits and vegetables ensures that you are getting a wide range of vitamins, minerals, and antioxidants.
Aim to include foods from all the different color groups, such as red, orange, yellow, green, blue/purple, and white/brown.
Each color group offers a unique set of nutrients that are beneficial for both you and your baby.
Do Limit Your Exposure to Pesticides
Pesticides are chemicals used to kill pests on crops, but they can also pose risks to human health, especially during pregnancy.
To minimize your exposure to pesticides, opt for organic produce whenever possible.
If organic options are not available or affordable, make sure to thoroughly wash and peel fruits and vegetables before consuming them.
Do Get Your Omega-3 Fatty Acids
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), are crucial for the development of your baby’s brain and eyes.
Good sources of omega-3 fatty acids include fatty fish like salmon, sardines, and trout.
If you’re vegetarian or don’t eat fish, you can also get omega-3s from plant-based sources like flaxseeds, chia seeds, and walnuts.
Do Choose “Double Duty” Food
During pregnancy, it’s important to make every bite count. Choose foods that provide multiple nutrients to maximize your nutrient intake.
For example, opt for whole grains like quinoa or brown rice, which provide fiber, iron, and B vitamins.
Greek yogurt is another great choice as it is high in protein, calcium, and probiotics.
Don’t “Eat for Two”
Contrary to popular belief, you don’t need to double your calorie intake during pregnancy.
Instead, focus on the quality of your calories rather than the quantity. Choose nutrient-dense foods that provide a good balance of carbohydrates, proteins, and healthy fats.
Listen to your body’s hunger and fullness cues to ensure you are eating enough to support your baby’s growth without overeating.
Don’t Go Heavy on Refined Carbs
While carbohydrates are an important source of energy during pregnancy, it’s best to choose complex carbohydrates over refined ones.
Refined carbs, such as white bread, pasta, and sugary snacks, provide empty calories and lack important nutrients.
Opt for whole grains, such as whole wheat bread, brown rice, and oats, which provide more fiber, vitamins, and minerals.
Don’t Overlook Food Safety
During pregnancy, your immune system is slightly weakened, making you more susceptible to foodborne illnesses.
To reduce the risk of food poisoning, practice good food safety habits.
Wash your hands before handling food, cook meat and eggs thoroughly, and avoid unpasteurized dairy products and raw or undercooked seafood.
Don’t Go More Than 2 or 3 Hours Without Eating
During pregnancy, your body needs a steady supply of nutrients to support both you and your baby.
Aim to eat small, frequent meals and snacks throughout the day to maintain stable blood sugar levels. Going too long without eating can lead to low blood sugar, which can cause dizziness, fatigue, and poor concentration.
Don’t Forget to Hydrate
Staying hydrated is essential during pregnancy as it helps maintain the balance of bodily fluids, supports digestion, and aids in the delivery of nutrients to your baby.
Aim to drink at least 8-10 cups of water or other hydrating fluids daily. If you struggle to drink plain water, try adding a slice of lemon or cucumber for flavor.
By following these nutrition do’s and don’ts during pregnancy, you can ensure that you are providing your body and your baby with the essential nutrients they need for a healthy and successful pregnancy.
