How to Eat Healthy Before and During Pregnancy

Making the decision to have a baby is a huge step. Not only will what you do affect your body, it will also affect how you nourish the child you are going to carry for the next nine months. If you know when you want to have a child, start making the dietary changes early, so you have a good head start before you actually conceive. If the pregnancy is unplanned, make the necessary changes as soon as possible, so both mother and child remain healthy.

Difficulty:

Moderate

Instructions

1. Preparing for pregnancy can call for some lifestyle changes when it comes to nutrition and diet. For two or three months before the pregnancy and the duration of the pregnancy, you will want to avoid alcohol, caffeine and tobacco products. Caffeine is found in many foods and beverages on the market today, so reading the labels should become a habit. There are also studies out that show the damage that can be done if pregnant women do drugs or drink alcohol during the pregnancy. Try to avoid any medications, if at all possible. If they are prescribed by a physician, do as he advises. Many times, the dosage may be changed or the type of medication altered to best fit the needs of the mother and child.

2. Add extra protein to your diet. The recommended amount needed during pregnancy starts at between 60 and 80 grams, increasing by 10 grams with each trimester. Avoid red meats and foods that have additives and preservatives. Eggs are a good source of protein, as well as fish, seafood, soy products and chicken.

3. Have your OB/GYN prescribe a good vitamin/mineral supplement. There are several pre-natal vitamins on the market today that have adequate amounts of all the necessary nutrients, including folic acid, which is essential to build a strong neurological system in the newborn. Be careful of any herbal supplements you may be taking. Check with your doctor and see if there are any contraindications.

4. Drink lots of liquids. Water is very important. Fruit and vegetable juices are also beneficial because of their high level of nutrients. Be careful with the fruit juices though and watch for the amounts of sugar and sweeteners they contain. You want your main source of calories to come from nutrient rich foods, not sugar. Invest in a juicer. Natural fruit and vegetable juices usually don't need sweeteners and additives to taste good.

5. Avoid all artificial sweeteners. Nutrasweet, splenda and saccharin are called artificial for a reason. If you do choose to sweeten something, use sugar, stevia or honey. If you use them in moderation, you won't gain as much weight as you think and you won't develop the cycle that causes you to become hungry quicker.

6. Eat small frequent meals instead of larger meals. This will help to keep your appetite in check. Fresh fruit snacks are wonderful here. Your mid afternoon could be larger than the rest, simply because you will need the extra energy to finish out the rest of the day. Fresher foods will digest quicker and may cause you to be hungry faster. If you are eating healthy, the body will be able to assimilate the nutrients it needs. Walking and light exercise will burn off any calories left, while toning the body for the work out it will get at the end of the pregnancy.

Tips & Warnings

• *Plan ahead. *If changes are needed, make them gradually. *Talk to your physician often.

• See your physician immediately if you have any questions or concerns about your pregnancy.