If you already eat a healthy diet, there may only be small adjustments you need to make to your diet to ensure you are eating right for the next nine months. These five key principles will ensure that you remain healthy, and that baby gets all the nutrients he or she needs to grow to be strong and healthy.
#1 Drink Plenty of Water
Dehydration is a common issue in pregnancy. Three liters of water is the recommended amount, especially in the summer months. For a healthy pregnancy, it is critical that you drink enough water, as it will help to flush the toxins from your body, keep you hydrated and fight water retention. Water will also help with constipation and headaches associated with pregnancy.
#2 Avoid Processed Foods & Caffeine
The best way to begin your pregnancy is with proper nutrition. That includes the elimination of processed foods that are high in fillers, sodium, sugar, salt, and preservatives, which could potentially pose a risk to baby. In addition, you are far more likely to gain extra water and suffer with fluid retention when your diet contains processed foods. Instead, opt for healthy, whole food choices that are good for you and baby. Avoid all caffeinated beverages because they deplete calcium and water in the body.
#3 Buy Organic
Organic foods are becoming more readily available and they are also becoming more affordable. Therefore, your goal should be to buy organic whenever possible. This is especially true when it comes to dairy products, meats, and eggs. Organic foods are higher in amino acids and fatty acids than the non-organic version. When it comes to fruits and vegetables at least make sure that those with the highest pesticide concentrations are organic. These are peaches, celery, apples, strawberries, blueberries, spinach, bell peppers, kale, cherries, grapes, and potatoes.
#4 Eat Vegetable with Every Meal
As you get further along in your pregnancy it becomes even more important to make sure that you eat vegetables with every meal to get the essential nutrients you need for your healthy baby. Choose a variety of colors and especially dark green leafy vegetable. There are also high in fiber and help with constipation associated with pregnancy.
#5 Every Meal Should Include Healthy Fats
Healthy fats include olive oil, organic butter, coconut oil, raw nuts, nut butters, and avocado. These fats will help you to feel full while providing you with nutrients, and they provide the kind of healthy fats that help with your baby’s cognitive development.
Include these five key principles in your pregnancy nutrition and you’ll be on your way to well-balanced nutrition throughout your pregnancy. Always follow your doctor’s orders when it comes to nutrition.
Women’s Natural Health & Wellness by Dr. Cius-Bonds
Twitter & Instagram: @drciusbonds
Dr. Challotine Cius-Bonds, DNM, ND, HHP, NHP, MH, NC