Eating Healthy During Pregnancy

If you were eating healthy before you became pregnant then eating healthy during your pregnancy is going to be that much easier. You'll only have to make a few adjustments to your already balanced diet.  Because of the potential of morning sickness in your first trimester preventing malnutrition and dehydration would be the two main priorities.

Your First Trimester and Morning Sickness

Maintaining a balanced diet during your first trimester can be a bit tricky due to queasiness. Some women will eat frequently finding it helps with nausea but also makes for gaining weight. Other women have trouble getting and keeping food down and subsequently lose too much weight.  Both ways are not ideal.

I found it very helpful during those first few "queasy" months to keep crackers and a glass of water by my bedside.  When I awoke in the morning and I felt nauseous I would nibble on a couple of crackers.  It seemed to absorb the acidity that was causing the queasiness and it helped me a lot.    Another aide for queasiness is raspberry tea and since it's good for you, you could sip it off and on all day long.

Calories
During your pregnancy you need to add at least 300 calories more to your daily requirements. Make sure you're getting your daily nutritional requirement by eating a wide variety of the food groups.  Listen to your body and eat when you're hungry.  This will save you from overeating.

If you're gaining weight at too slow a rate try eating frequent small meals and slightly increase the fat in your diet. You should always eat when you feel hungry, as you're now eating not only for your health but also the health of your baby.

Calcium
By the second trimester, you'll need around 1,500 milligrams of calcium each day for you and your baby's bones, which is more than a quart of milk. Calcium is something that's missing from many diets.  Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets.

Fiber
Fiber can help to prevent constipation, which is a common pregnancy problem.  You can find fiber in hole grains, fruits, and even vegetables.  Fiber
supplements such as Metamucil and Citrucel are safe to take during pregnancy.

Protein
Unless you happen to be a strict vegetarian, your protein intake is not normally a problem for women who eat a healthy diet. 

Iron
A lot of women will start their pregnancy off with a bit of iron deficiency.  Good sources of iron include dark leafy green vegetables and meats.  Iron
supplements should be avoided, as they can cause internal symptoms such as cramping, constipation, or diarrhea. 

Vitamins
Seeing as how you get a majority of the vitamins you need in your diet, you may want to discuss prenatal vitamins with your doctor.  Folate is one of the most important, and if you are getting enough of it, you may be able to avoid vitamins all together - just ask your doctor or midwife to make sure.

Eating healthy during your pregnancy doesn't have to be complicated.  Let common sense be your guide and remember it's not just about your health anymore!