I’m sure you have heard how important it is to eat healthy during your pregnancy–but what exactly is healthy? Well I am here to tell you! Hopefully you will learn of food options that include those vital vitamins and minerals that are essential during pregnancy.
It is recommended to consume 75 grams of protein daily during your pregnancy…..75 grams! This might seem like a lot but you will be surprised just how easy it is. The following list contains foods high in protein that might sound good to you.
Eggs (6 grams per egg)
Chicken Breast (43 grams per breast)
Cottage Cheese (25 grams in 1 cup)
Milk 2% (8 grams in 1 cup)
Greek Yogurt (23 grams in 1 cup)
Steak (23 grams per 3 oz. serving)
Peanut butter (8 grams per 2 tbsp)
Mixed Nuts (6 grams per 2 oz.)
After all your body is creating a human, a healthy nutritious diet is key. Don’t forget to include other vital vitamins and minerals for all those cells that are multiplying quickly. Let’s talk about iron; during pregnancy your blood volume increases by 50% to support the needs of you and your baby. It can be common for women to develop anemia. Midwives will recommend taking iron supplements if your Hematocrit is less than 33% or you hemoglobin is less than 11 g/dL, these values are found in a blood test called complete blood count (CBC). Your midwife will talk with you about your results. Sometimes our body doesn’t absorb iron supplements very well. Some studies have shown that iron absorption is best when it is consumed in your diet. The American Academy of Obstetrics and Gynecology recommends taking vitamin C with iron to help with absorption [1]. Try taking a glass of orange juice in the morning with some iron-fortified cereal. It is recommended to consume 27 mg of iron daily during pregnancy. Foods that are high in iron include:
Spinach (3-12 mg per 1/2 cup)
Fortified cereals (3-12 mg per 1 cup)
Liver (12 mg per serving)
Beef (3-12 mg per serving)
Beans (7 mg per 1 cup)
Lentils (6 mg per 1 cup)
Chickpeas (5 mg per 1 cup)
Chicken breast (5 mg per 1 cup)
Dried apricots (3.5 mg per 1 cup)
Calcium intake is also very important. It ensures your baby develops strong bones, teeth, heart, nerves system, and muscles. Some studies have also shown that it can help prevent preeclampsia. With those results you want to ensure you are consuming enough. It is recommended to consume 1,000 mg of calcium daily. The following foods are high in calcium:
Milk (300 mg per 1 cup)
Yogurt or Kiefer (300 mg per 6 oz or 3/4 cup)
Cheese (224 mg per 1 oz)
Broccoli (93mg per 1.5 cups)
Almonds (75 mg per 1 oz)
Orange juice (75 mg per 1 cup)
Kiwi (60 mg per 1 cup)
Dried Apricots (5 mg per apricot)
Folic acid is also important. This B vitamin prevents birth defects in the baby’s brain and spine also known as “neural tube defect.” You should consume at least 600 mcg daily during pregnancy. This amount is usually found in the standard prenatal vitamin. There is controversy about how much of the prenatal vitamin our body actually absorbs so consider the food sources listed below.
Spinach (263 mcg per 1 cup)
Romaine Lettuce (75 mcg per 1 cup)
Broccoli (52 mcg per 1/2 cup)
Asparagus (262 mcg per 1 cup)
Oranges (40 mcg per 1 cup)
Black Beans (256 mcg per 1 cup)
Pinto Beans (294 mcg per 1 cup)
Peanuts (88 mcg per 1/4 cup)
And don’t forget to drink, drink, drink–drink water that is. During pregnancy you should be drinking at least 10, 8 oz glasses of water a day or 2 liters. Carry around that water bottle mamma, you will feel better and have more energy. Even though you might be using that energy to walk to the bathroom:).
Foods to Limit
Perhaps one of the most confusing food items during pregnancy is fish! Some fish is very healthy and recommended during pregnancy, like salmon for example. Other fish that is high in “methyl mercury” you should avoid! Fish that contains high amounts of mercury that should be avoided include swordfish, shark, king mackerel, ahi tuna, and marlin. It is recommended to consume no more than 2-3 servings of fish per week. Good options that are a good source of protein include salmon, canned tuna, cod, and tilapia. Remember don’t exceed 2-3 servings per week.
Caffeine…..how will you live 9 months without coffee or soda? The good news is you can still have caffeine and soda, just try to limit your amount. During pregnancy you should not have more than 2 servings of caffeine per day or 200 mg per day. This includes all drinks like soda, tea, and coffee. 12 oz of coffee contains 200 mg of caffeine, so just be aware that if you have coffee you should probably avoid tea and soda. Try to substitute these drinks for water or milk. If you can try to avoid caffeine but studies have shown that small amounts are OK during pregnancy.
Don’t forget to limit the foods you consume that are high in fat, sugar, grease, and oil. Pregnancy cravings are real so if something sugary sounds good or maybe something greasy, you can go with your cravings but just remember to limit your amount. Don’t make it a daily habit and maybe go for an evening walk after you fix that craving. All in moderation right?:)
Foods to Avoid
During pregnancy it recommended to never consume alcohol, alcohol in the mother’s blood can pass directly to the baby’s blood and cause fetal alcohol syndrome. This disorder can lead to severe learning disabilities and behavioral problems. If you are having problems avoiding alcohol please talk with your midwife, we are here to help you and your unborn child. Remember that there will never be judgment but rather a specialized plan to help you and your baby.
Avoid raw or undercooked meats. Toxoplasmosis is a serious infection found in raw/undercooked meats. Toxoplasmosis can pass directly to your baby and cause blindness or mental retardation. You should also avoid raw fish, ensure meat is cooked thourougly before consuming.
Unpasteurized foods should also be avoided. They have the potential for spreading listeria. Listeria infections can cause preterm labor, miscarriage, and stillbirth. Well what is unpasteurized foods? It can be unpasteurized milk or delicate cheeses made from unpasteurized milk. These include brie, feta, queso blanco, or blue-veined cheeses. Food becomes pasteurized when it is heated up to high temperatures to kill harmful bacteria. It is also recommended not to have hot dogs, lunchmeat, or any seafood salads that haven’t been warmed up first. Talk with your midwife if you have any concerns, she can help you modify your diet so if fits the nutritional demands of pregnancy.
Resources
- http://www.acog.org/Patients/FAQs/Nutrition-During-Pregnancy
- http://onlinelibrary.wiley.com/store/10.1016/j.jmwh.2009.08.019/asset/j.jmwh.2009.08.019.pdf?v=1&t=iz91n86e&s=b234eddce10f6126df4dba8ef46958ab490b1e86
