Now that you’re pregnant, you may think you should be eating for two. Perhaps you’re ravenous most of the time, and are eating more than you ever have or should. Sometimes cravings can throw off even the best-intentioned expectant mom. Then, again, you might have no appetite at all, and may worry that your baby is not getting enough nutrients.
You should know that your health and your baby’s are linked, and that a good, nutritious diet can benefit both of you, enhancing your child’s development. Here are simple nutrition dos and don’ts to help you eat to your — and to your baby’s — health.
1. Eat three meals a day, along with one to two snacks.
2. Have fruit with your meals, and have it during your afternoon and evening snacks as well.
3. Eat a variety of vegetables at both lunch and dinner.
4. Include whole grains at every meal.
5. Drink plenty of water — six to eight glasses per day.
6. Eat heart-healthy proteins, such as chicken, fish and nuts.
7. Choose healthy fats, such as canola oil and olive oil.
8. Eat beans and legumes often.
9. Snack on nuts and dried fruits.
10. Choose low fat or non-fat dairy products.
1. Skip meals.
2. Drink too much fruit juice, soda or sugary drinks.
3. Eat too much white bread and unprocessed grains.
4. Eat undercooked beef, pork or lamb.
5. Consume too many saturated fats, such as whole milk, fatty cuts of beef and skin on poultry.
6. Eat transfats, such as fried foods and processed baked goods.
7. Eat fish high in mercury, such as swordfish, shark and tuna steaks.
8. Eat unpasteurized soft cheeses or deli meats without reheating them.
9. Drink alcohol.
10. Drink more than one to two cups of caffeinated beverages a day.