Healthy Eating Tips for Pregnancy

Eating for two? Confused by all the guidelines on how to “correctly” eat while pregnant? We feel you. With so many worries ranging from the health of your baby to where to deliver, the last thing you might want to think about is nutrition during pregnancy. Chances are, you have cravings, food aversions and are struggling to even think about food, let alone grocery shop, prepare and then sit down for a meal. Three times a day? Absolutely not.

There are so many voices all over the internet telling you different things and it can be difficult to figure out what’s best. The main answer is, you have to do what is best for you and your growing baby. 

Nutrition During Pregnancy:

According to John Hopkins Medicine, pregnant women need an additional 300 calories a day. Though that number could easily be achieved by slamming a sleeve of oreos, keep in mind that foods fuel your baby as well as your growing body. Trying to maintain a balanced diet of proteins, vegetables, fruit and whole grains is important to keep your pregnancy on a healthy trajectory. 

That’s not to say that you should hold out on your cravings, because trying to never eat sweets could lead to you eating more than if you just had that candy bar you really wanted a week prior. Plus, we know how hard those cravings hit! Chances are, your body is looking for some nutrients that you aren’t getting and some days you’re just surviving. It’s important to try and eat well the majority of the time but not beat yourself up if you just want pancakes one day. 

Best Foods to Eat During Pregnancy:

• Vegetables: carrots, sweet potatoes, pumpkin, spinach, cooked greens, tomatoes and red sweet peppers (for vitamin A and potassium)
• Fruits: cantaloupe, honeydew, mangoes, prunes, bananas, apricots, oranges, and red or pink grapefruit (for potassium)
• Dairy: fat-free or low-fat yogurt, skim or 1% milk, soymilk (for calcium, potassium, vitamins A and D)
• Grains: ready-to-eat cereals/cooked cereals (for iron and folic acid)
• Proteins: beans and peas; nuts and seeds; lean beef, lamb and pork; salmon, trout, herring, sardines and pollock

Foods to Avoid During Pregnancy:

• Raw fish: raw sushi rolls  and sashimi are unfortunately off the table, however, cooked sushi rolls such as shrimp tempura or vegetable rolls can satisfy those cravings. 
• Raw or undercooked meat: That rare steak will have to wait until your little one makes an appearance. 
• Raw eggs: this can include caesar dressing and homemade mayo. 
• Unpasteurized dairy or raw milk: luckily, most dairy in the US is pasteurized, but be sure to check labels of all dairy products before consuming them. 
• Listeria hazards: Foods such as hot dogs, lunch meat (unless heated), salad kits (this is a sneaky but big one) and pates can contain listeria, which can have extreme fetal consequences. 
• Unwashed fruits and vegetables: unwashed fruits and vegetables can have harmful surface bacteria. There are washes designed to clean the bacteria off for you! 
• Processed foods: This one can be tough, because pregnancy cravings are real, but in moderation processed foods can satisfy cravings without being overly harmful. 

Nutrients to Boost during pregnancy

Folic Acid is an important part of a pregnancy diet. 

It is often found in leafy green vegetables, berries, beans and citrus fruits. It is also often found in prenatal vitamins. Folic acid helps with brain development for your little one while they’re in utero.

Calcium:

Calcium builds strong bones and teeth for your baby and keeps yours healthy as well. Growing fetal bones requires about 30 grams of calcium across the pregnancy. Calcium is found in foods like dairy, broccoli, kale and almonds. 

Iron:

Iron is used to make hemoglobin in the body. Hemoglobin is a protein in red blood cells that supplies oxygen to you and your baby.

Your body adds around 8 pounds of extra blood and body fluids when pregnant. 

You have about 50% more blood plasma and 25% more red blood cells than when you’re not pregnant. To meet this demand, your body needs 50% more iron during pregnancy. You need 27 mg of Iron a day while pregnant. 

How Much Water To Drink During Pregnancy:

One of the most important things to remember during pregnancy is that hydration is key. Nauseous? Drink water. Feeling light headed? Water. Went for a walk and sweat a bunch? You guessed it, water! 

You should be drinking about 8-12 cups of water a day during pregnancy, but also keep in mind that fruit, broth and more also count towards hydration. Low sugar flavor packs or hydration packs are our favorite way to make water and hydration exciting during pregnancy.  

Caffeine During Pregnancy:

There is nothing quite like pregnancy fatigue, but unfortunately most of us still have to somehow function while creating a tiny human. So, does a cup of coffee or tea hurt while pregnant? 

According to the American College of Obstetricians and Gynecologists, moderate caffeine consumption does not seem to have adverse effects on pregnant women or their unborn children. In essence, that means about 200 mg of caffeine a day should be okay. However, listen to your body. Some days your body will need those two cups of coffee and other days it will be telling you to maybe cap it at one. You can truly feel what your body needs and when during this time. 

What 200 milligrams of caffeine looks like: 

• Two 16 ounce cups of brewed coffee
• Three cups of 24 oz black tea
• Two espresso shots (check in about how much caffeine is in each espresso drink, as lattes may have less caffeine than a cappuccino, etc.) 
• Four cans of cola*
• Two energy drinks*

*It is not advised to consume energy drinks at all while pregnant. It is also advised to limit soda due to sugar levels. 

Tips for eating while pregnant:

Eating while pregnant can not only feel overwhelming, but depending on the time of your pregnancy, from trimester to any particular moment, it can also feel impossible. Combating morning sickness and food aversions can be difficult to say the least. However, there are ways to try and maximize your ability to eat throughout the day. 

• Small meals throughout the day help keep morning sickness at bay and keep you full throughout the day.
• Keep a snack by your bed for the morning. A little snack (granola bar, fruit, etc.) that’s easy on your stomach is a great way to start the day before you even get out of bed and help avoid that early morning nausea. 
• Snack throughout the day! Anytime you’re feeling peckish, having a little snack can help keep your hunger in check before it turns into full blown nausea. 
• Water, water, water. Though we already talked about hydration, having water by your side at all times can help when you’re starting to struggle and get something in your stomach on the way to grab a snack. 
• Smoothies: Smoothies are a great way to get a nutrient packed snack in and settle your stomach. There are also great brands of pregnancy protein powder full of vitamins! 

The biggest thing to remember is that your body needs all the nutrients you can give it during pregnancy. Taking prenatal vitamins is helpful, but knowing what food is going into you and your baby can help you make informed decisions. 

Remember, though a well rounded diet is the best way to make sure you’re on a path to success, sometimes you just need to give in to those cravings to keep yourself sane and satisfied.

As always, if you have any concerns or special dietary needs while pregnant, referring to your OB for the best meal plan is crucial to ensuring you and your baby are getting the best care possible. 

Remember, we here are Well Supported Family by Nightingales are always here to support you during your journey through parenthood, and are more than happy to step in for some baby snuggles while you meal prep and get some much needed rest.