Healthy Alert! Eating for Two?

Are you an expectant mother? Well, one of the first things to consider is your diet during your pregnancy. Even though you may be busy trying to prepare for when the baby comes, eating right for your little one is so important. It will prepare you for labor, delivery, and motherhood. Even more importantly, it will keep your baby safe while growing during those precious nine months. Science and medicine has advanced but doctors still claim that eating right is the most important factor to having a healthy baby.

You may need to pay extra attention to your eating habits if you are a vegetarian, vegan, older, younger, nursing while pregnant, underweight, overweight, or having multiple babies. You may not be getting enough of the necessary nutrients that you and your baby need. Therefore, consulting a dietitian is critical to ensure proper nutrition. Pay special attention to having enough iron and calcium because these nutrients are necessary for your baby’s growth. Iron is one of the most common nutrients that people lack in their diets so try to be aware of this possible deficiency.

Not everyone will need to consult with a dietician or doctor. If you feel this is unnecessary, then just be very cautious of what you’re eating. For example, breakfast is often a meal that most people skip. However, now that you are eating for two, be aware of avoiding this unhealthy habit.  Get a nutritious start to your day! Dietitians have recommended eating five small meals a day for multiple years now. This is a great habit to adopt when you’re pregnant if you didn’t already do so prior to your pregnancy. You will also need additional calories as your baby is growing but invest these calories wisely. Try to consume lean meats, low-fat foods, and vitamin-rich snacks or meals.  Here are some ideas:

Grains

Benefits: Thiamin, iron, zinc, niacin

Consume: 9 ounces a day

Milk

Benefits: Riboflavin, Vitamin D, Vitamin B12, calcium, protein

Consume: 3-4 glasses of an eight ounce cup

Meat

Benefits: Vitamin B6, Vitamin B12, zinc, folic acid, thiamin, protein, iron

Consume: 2-3 ounce servings of lean meat

Fruit

Benefits: Folic acid, Vitamin A, Vitamin C

Consume: 3 regular-sized pieces

Vegetables

Benefits: Folic acid, Vitamin A, Vitamin C

Consume: 4 cups of raw vegetables

Eating right during pregnancy may be fun! Even if you didn’t eat healthy before you became pregnant, now is the perfect time to start. You and your baby need as many nutrients as possible during this exciting time. Just follow these guidelines and enjoy a healthy pregnancy!