Pregnancy comes with love, joy and many responsibilities. The journey of motherhood starts during the first months of pregnancy and it is surely one of the greatest adventures of your life. Everything is exciting and full of joy but keep in mind that the responsibilities of a mother are crucial for her wellbeing and the wellbeing of her baby. It’s important to focus on taking care of your nutrition, so let’s focus on the basic diet rules that you should remember during pregnancy:
1. You need calcium. Calcium is essential for the development of your baby, mostly for their bones and teeth. It’s recommended to triple your calcium intake during pregnancy.
2. You need protein. Keep in mind that protein is an important source of amino acids, which build cells and are crucial for blood formation, so make sure you increase your normal intake of protein.
3. Eat whole grains. You need a good amount of fiber and carbohydrates so bring whole grains in your diet.
4. Drink plenty of water. Drink as much water as you can. It’s a crucial for your health so try to focus on this daily. You should drink around 2 liters or 8 glasses of water daily. If you can drink more, even better. Be aware of the fact that dehydration can trigger early labor so drink enough water in order to help your pregnancy get to term.
5. Don’t eat raw or undercooked meat or raw eggs. Raw, undercooked or perishable meats can contain listeria, bacteria and even toxoplasma. Raw eggs can be a source of salmonella. So cook everything you eat at the appropriate temperature in order to keep yourself safe.
6. Avoid unpasteurized diary. It’s important to avoid soft cheese, unpasteurized milk and any unpasteurized diary since it can develop dangerous bacteria that can harm you and your baby.
7. Limit caffeine. You are allowed to drink coffee during pregnancy but it’s best to keep it to a maximum of 200 ml per day. Caffeine is a stimulant that can interfere with your sleep and can also cause dehydration.
8. Don’t drink alcohol. Alcohol is a dangerous drug so avoid it during pregnancy. One of the reasons why alcohol is dangerous is that it slows the actions of the central nervous system, which can lead to FAS – fetal alcohol syndrome. This can cause small stature, mental retardation, learning disabilities and even emotional problems.
9. Eat fresh fruits and vegetables. Make sure you visit the garden, farmers market or supermarket often for some fresh fruits and vegetables. You need their precious vitamins, minerals and antioxidants. It’s recommended to eat a minimum of six servings daily.
10. Look for foods with omega-3. You can easily get omega-3 fatty acids from fish but also from other sources such as eggs or walnuts. If you choose to eat a lot of fish, keep in mind to avoid the one that has a high level of mercury.
Plan your diet
- The first thing you should do for a healthy diet and a balanced lifestyle is research. The internet is abundant in information so try to clarify some basic rules.
- Talk about nutrition with your doctor. He already has all this knowledge so he might be a good source of accurate information.
- Keep a food diary to make sure you stay on track and organize things easier.
- Explain the basic rules to your family, so they can help you in this process.