The Role Of Diet During Pregnancy

Strategies To Eat Well During Pregnancy

By Jarrett Kruse

Maintaining a healthy diet during pregnancy is one of the most powerful things you can do for your health and the health of your baby. Good nutrition can help you minimize unpleasant symptoms during pregnancy, such as nausea and heartburn. The affects of diet during pregnancy also include a reduction in headaches, upper back pain, and lower back pain , as well as better conditioning for easier delivery. When you ease lower back pain you make exercise easier, improving your stamina for labor and delivery. Eating well during pregnancy gives your baby the best chance of a healthy start in life. Your prenatal care provider or a nutritionist can help you develop an optimal diet during pregnancy.

It’s best to consult with a nutritionist or your prenatal care provider before settling firmly on a specific diet for your pregnancy. But in general, you need a diet rich in iron, calcium, vitamins, and minerals. That does mean taking some supplements, and prenatal vitamins, but also getting proper nutrition from your food. You need about a gram of calcium a day. Here are some general guidelines for a healthy prenatal diet:

  • Load up on fresh vegetables, especially leafy greens such as kale, chard and arugula, or crucifers such as broccoli and cauliflower. These are loaded with vitamins.
  • Avoid an excess of refined sugar. Pregnancy increases the rate of absorption of sugar, making your pancreas work harder and destabilizing your blood sugar. It also causes excess weight gain without nutritional benefit for your baby.
  • Eat plenty of whole grains such as brown rice or steel cut oats. These not only give your baby excellent nutrition but help your own digestive system.
  • Eat basically lean proteins, although you must keep some fat in your diet. If you get your proteins strictly from vegetarian sources, you may need an iron supplement. Avoid chemicals, including fish with a high mercury content.
  • Drink plenty of water—staying hydrated makes you less vulnerable to infection and keeps your system working better.