A healthy, nutritious diet is the single most important thing you can do for you and your baby. We know that nutrition affects the outcome of pregnancy and that many serious complications of pregnancy can be avoided through good nutrition. A model of good nutrition does not just include things you should avoid, but also things that you should consume to provide necessary nutrients.
DO consume: (daily)
WATER unflavored ½ your body weight in ounces
3+ servings of dark green leafy vegetables
4+ servings of brightly colored fresh or frozen veggies
2-3 servings of low sugar fresh fruit (berries, citrus, apples)
60-80 grams of lean protein
2 servings whole grains or complex carbohydrates
Healthy fats; avocado, olive oil, raw nuts, coconut oil
Probiotics such as Greek yogurt, kefir, sauerkraut and kombucha
1 or 2 servings low fat dairy
Do NOT consume:
Refined sugar
Prepackaged processed foods (food in boxes)
White rice, white flour, and white pasta
Deli meats (high in nitrites)
Hydrogenated or partially hydrogenated vegetable oil
Preservatives and artificial food dyes
Artificial Sweeteners
Alcohol
Caffeine
Nicotine
WATER
Water is essential for healthy blood cells and for the hydration of tissues. It is a component of all the fluids in your body, including, blood, digestive juices, lymph, sweat and urine and amniotic fluid. It also supports chemical reactions that regulate life processes. Water can help prevent or relieve symptoms of morning sickness, heartburn, indigestion, headache, urinary infections, constipation, hemorrhoids, edema (water retention), dizziness and preterm contractions. If you are using well water, make sure that it has been tested for nitrites.
FRUITS AND VEGETABLES
Fresh fruits and vegetable deliver a wide variety of antioxidants and phytonutrients that are absorbed by the body. Fruits and vegetables contain vitamins and minerals that are necessary for optimal body function. Eating plenty of fruits and vegetables build the immune system, aid in digestion, and assist the body in getting rid of toxins. Because fruits and vegetables are the best source of vitamins and minerals (including B vitamins and folic acid), it is best to incorporate plant nutrients in the diet several months before getting pregnant to prevent neural tube defects.
PROTEIN
During pregnancy blood volume increases as much as 60 percent. In order to reach and maintain this level, a woman needs adequate protein, salt, calcium and potassium and water in her diet. Without enough protein and salt, the body can’t hold the increasing fluid (plasma) volume within the blood vessels, and it leaks into the tissues and interstitial spaces, causing edema (swelling). When this happens, the kidneys tell the body to hold more water and make more fluid and raise the blood pressure so enough blood and nutrients are pumped to the baby. If the blood pressure continues to rise, the mother becomes at risk for preeclampsia.
COMPLEX CARBOHYDRATES
Complex carbohydrates, unlike simple carbs, are difficult to digest. The benefit of this is that complex carbs provide more nutritional benefits, keep the body full longer, increases stool volume and helps stabilize blood sugar.
FATS
Healthy fats are essential for absorption of fat-soluble vitamins such as D, E, and K. A baby’s brain, which is around 60% fat, uses nearly three quarters of total dietary energy to grow. For optimal brain development, around 30% of your daily calories should come from good fats. These include avocados, olive oil, coconut oil, almonds, mercury free fish. Healthy fats are also good for your tissues! Fats lubricate the tissue in the body from the inside out, which has a cleansing effect to help get rid of toxins and also keeps the tissues elastic and supple.
PROBIOTICS
Poor nutrition, unhealthy diets and the use of antibiotics rob the body of good bacteria. Our bodies need good bacteria to fight off the bad bacteria including Group B strep bacteria. It is important to change the type of probiotics each time you run out. This will introduce new strain of good bacteria to your body and further strengthen your immune system. If you choose to take probiotics in capsule form, get them in the refrigerated section of the health food store.
