(1) Eat a normal diet– a solid customary eating regimen, that is.
There’s no compelling reason to go on a sans gluten, without dairy, veggie lover diet once you get two lines on your pregnancy test (except if, obviously, you have celiac illness or a dairy sensitivity, in which case you’d as of now be on a unique eating regimen). Shoot for a changed eating regimen work around entire grains, foods grown from the ground, lean protein, and sound fats. Use MyPlate as motivation for assembling a solid feast and peruse THIH’s Refresh Your Plate arrangement for explicit thoughts. The nourishments that you eat progress toward becoming building obstructs for child (similarly as they improve the situation you), so it bodes well to pick supplement thick sustenances that pack more infant building power per chomp.
Extraordinary supplement note: Normally an ordinary solid eating routine methods a multivitamin isn’t vital; be that as it may, it’s shrewd to take a multivitamin with folic corrosive previously and all through pregnancy. Taking a multivitamin is particularly critical in the event that you experience the ill effects of morning ailment and experience difficulty eating a fair eating regimen (and a large portion of a crate of Kraft macaroni and cheddar doesn’t check).
Pay special attention to: folic acid (800 micrograms), calcium (1000 milligrams), iron (27 milligrams–check with your doctor to see if you can reduce or eliminate the iron in your multivitamin if it is making you sick, you are eating a healthy diet, and your blood tests are stellar), and omega-3 fats (especially in the third trimester when baby’s brain is developing at a rapid pace). Also, drink plenty of water! Check out this thorough chart for what exactly all these extra nutrients are doing for you and baby.
Avoid: Raw meats, deli meats, high mercury fish, raw fish, raw eggs, unwashed vegetables, soft unpasteurized cheese and unpasteurized milk, excessive caffeine, and alcohol. You may know someone who has consumed any or all of these items during pregnancy with no adverse effects. While the likelihood of a problem is small for some of these items, the risk exists, and it is up to you to decide how much risk you are willing to take on.
Some women find that their diets improve tremendously upon finding out they are pregnant. Awesome! Those who keep it up post baby will have less difficulty dropping the baby weight.
(2) Aim for 300 extra calories a day in the second and third trimesters (more for multiples).
“Eating for two” is a misleading phrase. While calorie needs do increase during pregnancy, you only need an extra 300 calories per day in the second and third trimesters (and no extra calories in the first trimester despite ravenous hunger).
Examples of nutrient-dense snacks around 300 calories:
*1/4 cup hummus, small whole grain pita, 1 cup raw veggies
*Smoothie with 1 cup skim milk or nonfat plain yogurt, 1 cup frozen berries, 1 small banana
*1 slice whole grain toast, 1 tablespoon peanut butter, 1 small sliced banana
*1/2 cup-1 cup whole grain cereal (check nutrition label), 1 cup skim milk, 1 cup fruit
*1 cup nonfat or low fat plain yogurt, 1/2 ounce nuts, 1 cup fruit
*1 slice whole grain toast, 1/2 sliced avocado, 1 sliced hard boiled egg
(3) Don’t beat yourself up if you aren’t eating a “perfect” diet.
In the beginning of my pregnancy, morning sickness led me to eat the most bizarre foods. Protein foods went down the easiest, so I remember asking Peter for a couple of breakfast sausages on a day when I hadn’t eaten anything else. I alternated the sausages with a couple of baby carrots to get in a few molecules of vegetables, then spent the next hour nibbling 1/2 cup of whole grain noodles one-by-one.
It was not my finest moment.
Early on, I beat myself up over the weird “sometimes” foods that I was eating all the time. I’m a registered dietitian, I said to myself. I should know better. Of course, beating myself up did nothing to improve my diet. All I did was make myself more anxious.
Eating a healthy diet is important during pregnancy, but going crazy over a “perfect” diet is not. Sick? Eat what you can. Special occasion? Enjoy that cake! Your life doesn’t stop during pregnancy, after all.