Pregnancy is a great time to start adopting more healthy eating habits; after all, you're eating for two! By following some simple guidelines, you can nourish both yourself and your growing baby properly and foster better fetal development. You’ll definitely need some help from your doctor. Be sure to have regular check-ups and ask about what you can do to be healthier. If you are looking at abortion alternatives like giving up a baby for adoption, some adoption agencies will also help to get you in touch with professionals who know what nutrients you’ll need. Take a look below for some of the best healthy habits for prenatal health.
Protein
During pregnancy, the daily protein requirement increases from 46 grams to 75-100 grams daily. Fortunately, there are many foods readily available to meet this need: poultry, red meats, fish, pork, and eggs are all high in protein. Vegetarian options include tofu, beans, nuts and split peas. Include a variety in your diet and supplement with vitamins if needed.
Fruits and Vegetables
Fresh fruits and vegetables are a delicious way to get the vitamins and minerals both you and baby need. Try to "eat the rainbow": include as many different colors of fruits and vegetables as you can. Try adding a banana to your oatmeal for breakfast, having some strawberries and blueberries with lunch, and preparing a green salad and a side of sweet potatoes with dinner. Challenge yourself to create the most beautiful plate you can!
Grains
Grains should also have some color- white breads and rice have had many of the natural nutrients removed. Look for whole grain breads and crackers, and choose brown rice. Not only are these foods more nourishing, they often have a richer taste that you may find you prefer once you give them a chance.
Beverages
Your blood volume will increase by up to 50% to accommodate your baby's needs, so you will need plenty of hydration. 8-10 glasses of fluids daily should be your goal. Water is always the best choice, especially during pregnancy, but if you find it difficult to drink that much water, some low-fat milk, broth, and 100% fruit juice can be good options as well. You can also drink non-caffeinated herbal tea, but make sure to choose varieties formulated for pregnant women as some herbs could be harmful during pregnancy.
Special Considerations
Ensure that all meats and eggs are fully cooked, and avoid unpasteurized dairy products like soft cheeses. Certain fish such as swordfish and shark are very high in mercury, so choose low-mercury fish like cod or sardines. Alcohol should be totally avoided.
Eating well during pregnancy is a big responsibility, but it's one you don't have to fear. By choosing healthy foods one meal at a time (with the occasional indulgence!), you can build good nutritional habits for yourself and also be a positive role model for your child for their entire life.