When you get pregnant – whether this is the first time or not – there are a lot of things that you are told to do – or not! We’ve talked about physical activity and exercise while pregnant before. You can find that link *here*. But another important aspect of pregnancy to consider is what you are putting into your body. There can be a lot of conflicting information about what you should and should not eat to help support a healthy baby and a healthy you. But we are here today to help clear that up— we also suggest heading to Zero Altitude Wellness for more info outside of this blog!
What not to eat
It is easiest to begin with what not to eat. It is best to avoid unpasteurized milk and cheeses that are made with it (e.g., Brie, feta, queso blanco). Also avoid raw and undercooked meat, seafood and eggs as well as highly processed meats like hot dogs, refrigerated smoked seafood and fish high in mercury. The bigger and older the fish, the higher in mercury it is likely to be- this includes swordfish, king mackerel, bigeye tuna, shark and tilefish. Always be sure to wash your fruits and veggies to get rid of harmful bacteria. Avoid alcohol and limit caffeine to less than 200 mg per day.
The good stuff
So now let’s dive into the *good stuff*. To maintain a healthy pregnancy, you need to eat approximately 300 extra calories per day. This should come from a balanced and varied nutrition intake of healthy fats, protein, fruits, veggies, whole grains and complex carbohydrates. Aim for 2-4 servings of fruit, 4 servings of veggies, 4 servings of dairy, 6-11 servings of whole grains / complex carbohydrates, and 4 servings of protein a day. Getting enough protein is particularly important, but is often based on your age, gender, and activity level. Additionally, consuming 2-3 servings (8-12 oz) of seafood low in mercury and high in omega-3 fatty acids is important for fetal development. Basically, everything that you have been told to consume when you weren’t pregnant applies here as well. But there are some special considerations that we need to be mindful of to support a healthy baby.
Nutrient Considerations
Folate
It is recommended that women of childbearing age consume approximately 400 micrograms of folate each day. During pregnancy, the recommendation increases to 600 to 1000 mg per day. Folic acid is the synthetic form of this very important B vitamin and helps with the development of the brain and spinal cord, particularly in the first trimester. Not getting enough folate/folic acid can lead to neural tube defects and congenital disorders like spina bifida. Folate can be found in dark leafy greens like spinach, fortified cereals and grains, legumes (beans), oranges, asparagus, and peanuts. Folic acid is also usually included at increased dosages in prenatal vitamins, which pregnant women should take daily – and at least 3 months before conception if you are planning to become pregnant.
Calcium
We’ve all heard that calcium is important for strong bones and teeth. However, calcium is also an important variable in a healthy musculoskeletal, nervous and circulatory system. Aim to get at least 1000 micrograms per day from sources such as cheese, milk and high protein Greek yogurt. Non-dairy foods that are high in calcium include chia seeds, tofu, legumes like white beans, broccoli, sweet potatoes, and arugula.
Vitamin D
Vitamin D helps support your baby’s bone strength by facilitating the absorption of calcium. Getting 600 international units (IUs) per day from vitamin D rich sources like fatty fish (salmon), milk, fortified juice, and eggs is ideal.
Iron
Iron is an essential nutrient that red blood cells use to carry oxygen throughout the body. While pregnant, your body needs double the amount of iron. Not getting enough iron makes you at risk for anemia. Symptoms can include extreme fatigue, weakness, headaches, dizziness, chest pain, rapid heart rate, and cravings for non-food items like dirt and ice. Low iron can also increase the risk of going into labor early, low birth weight and postpartum depression. You should aim for at least 27 milligrams per day from sources like lean red meat, poultry, and fish. Non-meat sources include tofu, legumes such as lima beans and chickpeas, almonds and cashews, and veggies like Brussel sprouts, broccoli and potatoes – to name a few. Vitamin C enhances the absorption of iron so it may be best to pair these sources with foods high in this vitamin.
Basically-
Overall, eating a healthy and balanced diet while pregnant becomes even more important. The old adage of “eating for two” is not necessarily true, but it is important to have enough caloric intake of the right kinds of foods for you and your baby. Listening to your cravings within moderation can also help. Following a general guideline of 80% nutritious and 20% less-than- nutritious intake can help you feel balanced, satisfied and unrestricted during a very exciting time in your life.
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References
https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/diet-during-pregnancy/
https://www.healthline.com/health/pregnancy/diet-nutrition