Pregnancy is one of the most exciting periods of any woman’s life. However, it’s also extremely difficult and demanding. When hormones and food cravings drive you wild, sometimes the last thing you want to think about is what’s best to eat.
It’s tempting to feast on whatever food’s in your pantry or your favorite dishes at restaurants, but you must keep nutrition in mind. Nutrition is critical to ensure the health of both the baby and pregnant woman.
Dr. Jason Paul Helliwell notes that getting the proper nutrients will help you grow and thrive, but there are also some foods you should avoid while pregnant. Read on to learn more about nutrition during pregnancy and the impact a good diet will have on your baby.
Why Nutrition In Pregnancy Matters
When you’re pregnant, your body goes through huge changes. As the baby grows, you will need more nutrients to support both your body and the baby. These include vitamins and minerals you may not have consumed previously.
If you don’t listen to your body and feed your baby with adequate nutrition, your body may take nutrients like calcium from your own bones and teeth, causing health issues, like osteoporosis.
This is why nutrition is so crucial for a healthy pregnancy and promoted extensively at Advanced Women’s Health Center; if you don’t supply yourself with additional nutrients, your body will draw from your body’s limited resources and can lead to consequences for both you and your child.
And nutrition suggestions don’t come from old wives’ tales; they’re based on medical research. Doctors have studied specific foods throughout the decades and discovered that certain nutrients make a fetus healthier, while others can harm a fetus and should be avoided. Consider nutrition as an investment in your baby’s lifelong well-being.
And the best part is — nutrition doesn’t mean eating thousands of calories! Although many people use the phrase ‘eating for two,’ you only need approximately 300 extra calories per day during pregnancy. So, it’s easier to get the right nutrients for your baby than you think.
Key Nutrients For Pregnancy
It’s usually possible to obtain the vitamins and nutrients you need through a healthy balanced diet. However, when you’re pregnant, you may find that taking supplements helps you hit the right milestone.
Some good nutritional supplements to consider are:
- Folic Acid: It’s recommended that you take folic acid as soon as you start trying for a baby or when you first find out you’re pregnant. It can help to prevent serious birth defects, such as Spina Bifida.
- Calcium: Calcium is needed to build up the bones and teeth of the baby. It can also reduce your risk of developing preeclampsia. This is a serious condition that causes a sudden increase in blood pressure during pregnancy. Adults need around 1000mg of calcium a day. If you are under 18, this increases to 1300mg.
- Vitamin D: Pregnant people should take a vitamin D supplement every day — particularly if you’re not spending much time outdoors. This helps you to absorb calcium and phosphate, keeping your bones and muscles healthy.
- Iron: It’s important to take iron supplements during pregnancy, particularly if you suffer from morning sickness. Iron deficiency in pregnancy can lead to low birth weight, a higher chance of delivering prematurely, and a more difficult pregnancy.
You may need to take additional supplements if you have serious food allergies or medical conditions. You should always consult with a medical professional if you’re unsure.
Foods To Avoid When You’re Pregnant
Certain foods can harm a fetus. Others are not necessarily dangerous but give you a higher chance of developing an illness that could cause harm.
Some foods to avoid include:
- Alcohol: Although not a food, alcohol should be avoided completely when trying to conceive and during pregnancy. It can lead to birth defects and long-term harm.
- Raw or Under-cooked Meat: There’s a small risk of getting toxoplasmosis from raw meat. This can lead to miscarriage.
- Unpasteurized Dairy Products: These products may contain listeria, causing you to develop listeriosis. This can cause miscarriage or make newborn babies unwell.
- Liver or Liver-Products: Liver contains high levels of vitamin A, which can be harmful to the fetus. You should not eat raw or cooked liver or any products made from it.
- Multivitamin Supplements: You should take specialist pregnancy vitamins. Combined multivitamins can contain high levels of vitamin A.
Eat Well For A Healthy Pregnancy
Pregnancy can be stressful. However, following medically proven nutrition recommendations will give you and your baby a higher chance of staying healthy. Ensuring that you’re following a good nutrition program helps the fetus develop properly and reduces your risk of developing serious health complications.
The information in this article will give you a good foundation for understanding nutrition in pregnancy. However, if you’re concerned about your diet, you should speak to a medical professional.
Also, don’t be overly concerned if you gain some weight during the period – it’s natural for all moms. Besides, Dr. Helliwell says that there are many options for getting back in shape after pregnancy, including surgical intervention.
