Author: Patricia Bratianu RN PhD RH-AHG
It is important to eat a well balanced diet during pregnancy. Healthy eating results in a healthy baby and mother. Careful food choices may reduce some of the common discomforts that pregnant women experience. Explore these nutritious options.
Greek yogurt with active cultures is an excellent choice as it contains a greater amount of protein than most other dairy products. Yogurt can soothe a queasy stomach. Many women who do not like or can not tolerate milk find yogurt more palatable and easier to digest than other dairy products. Some women suffer from yeast infections due to hormonal and pH changes during pregnancy. The active cultures help to keep vaginal yeast in balance.
Whole grain breads and cereals provide fiber that prevents constipation. Choose ones that are fortified with iron, especially during the second and third trimester to meet your body’s increased need for more iron. Whole grains nourish you and your baby. They help to prepare your body for labor. They are rich in folic acid, which is essential to the healthy development of your baby.
Blueberries are packed with vitamin C, bioflavonoids and rutin. Substances found in blueberries strengthen the circulatory and immune systems. They can help to prevent varicose veins and prevent common infections.
Herb teas provide a variety of nutrients and may be employed to make pregnancy more comfortable. Try ginger tea to relieve nausea. Peppermint alleviates heartburn. Raspberry leaf tea tones the uterus. It is rich in calcium, magnesium and iron. Check with your health care provider if you have questions about which herbal teas to drink.
Lean meats or meat substitutes are essential sources of protein. If you do not eat meat, include cooked dried beans, soy, or eggs. You can purchase eggs that are high in omega-3 fatty acids. These are more nutritious than other eggs. A grain that is high in protein and contains all of the essential amino acids that you and your baby needs is quinoa. It cooks quickly and can be made into sweet and savory dishes.
Greens are rich in many nutrients including iron and calcium. Kale, collard, dandelion, and turnip greens are superior choices to spinach, beet greens, or Swiss chard because the calcium in the former is more readily available to your body.
A healthy diet consists of a variety of tasty foods. Include three cups of dairy and vegetables daily. Consume a minimum of two cups of fruit each day. Eat five to six ounces of protein and five to seven ounces of grains. Be sure to include plenty of water as well. You will enjoy your pregnancy more and be rewarded with a healthy baby.