6 MUST do’s nutrition tips for pregnancy!
We are excited to have Lorena Farias - licensed dietian and soon to be mama - giving us some easy and basic tips for keeping both you and your baby healthy during pregnancy. Read more below!
"Pregnant? Now that your growing baby is absorbing everything you're eating, you’ll have to make some dietary modifications and yes plenty of veggies and healthy fats. Although you should discuss your personalized diet with your Dietitian as well as your primary physician. I've included 6 easy ways below!"
#1 Make every bite count!
+ Calories are very important during pregnancy. In the first trimester, you only need to add 100 calories per day during (we are talking about an extra apple or 1 cup of berries) but in the last two trimesters we are talking about 300 extra calories a day which is the equivalent of a glass of almond milk, a slice of whole wheat bread and an apple. On the other hand, folic acid is A MUST it helps prevent birth defects, is more important than ever.
#2 Consume calcium-rich foods!
+ Pregnant mom needs 2 or more glasses nonfat milk or fortified soymilk, leafy greens and broccoli every day before, during, and after pregnancy if she plans to nurse her little one. Also, look for non-conventional sources of calcium, such as foods fortified with calcium - aim for at least 1,000mg a day.
#3 Get enough fluid!
+ Getting enough nourishing fluids, like water, is important during pregnancy providing for the expanding blood volume that carries oxygen and nutrients to both the mother and baby. So, carry a water bottle, and drink a glass of water between each meal and snack. Also, drink nutritious beverages, such as coconut water, herbal tea or infusions.
#4 Focus on iron-rich foods!
+ This mineral is one of the most difficult nutrients to get enough of during pregnancy, yet is critical for maintaining normal oxygen supply to the baby, for normal development and growth, and for preventing premature delivery. A few foods to include would be: turkey, chicken without the skin, fish, or cooked dried beans, steamed spinach and red peppers are important sources of iron.
#5 Limit or avoid raw seafood!
+ Pregnant women have been told to limit fish consumption to no more than 12 ounces/week and to avoid altogether the worst offenders — shark, swordfish, mackerel and tilefish.
#6 Avoid alcohol and be careful with unpasteurized cheese!
+ The information on alcohol is cut in stone - alcohol causes irreversible birth defects - no safe limit has been established. However, soft, unpasteurized cheeses like feta, brie, camembert, and goat — as well as ready-to-eat meats like hot dogs and deli meats — may contain listeria, bacteria that cause mild flu-like symptoms in most adults but can be very dangerous for unborn babies.
Thank you Lorena for sharing with us these helpful tips for a healthy pregnancy!