Good nutrition during pregnancy has been linked to healthy brain development and birth weight. It can also reduce the risk of birth defects and alleviate uncomfortable pregnancy symptoms like fatigue and morning sickness. According to John Hopkins Medicine, expecting women should eat approximately 300 extra calories per day. However, not all foods are made equal. These calories should come from a balanced diet of fruits, vegetables, proteins, and whole grains. Check out these do’s and don’ts on what to eat during pregnancy.
Do Revaluate Your Diet
It can be hard to get enough calories in a day while pregnant, especially when you’re feeling nauseous or tired. Therefore it’s so important to make every bite count. Take a close look at your diet and find ways to switch out junk food and empty calories for healthier options. Some tasty examples include apples with peanut butter, yogurt parfaits, hummus with veggies, trail mix, cottage cheese, whole grain cereal with low-fat milk, or a fruit smoothie with milk.
Don’t Follow Fad Diets
Pregnancy is not the time to try fad diets, such as low-carb diets or other diets that restrict calories. While it’s important not to overindulge, you want to ensure that you are receiving enough nutrients to keep you and your baby healthy.
Do Load Up on Important Nutrients
Before conception, during pregnancy, and in the weeks following birth, there is no nutrient more crucial than folate. Folate is a B vitamin that helps reduce the risk of neural-tube defects, such as spina bifida, by up to 70 percent. Other key nutrients to include in your pregnancy diet include calcium, iron, fiber, and zinc.
Don’t Eat Raw Seafood or Undercooked Meats
Avoid raw or undercooked seafood and meats throughout pregnancy. When eating any type of seafood, aim for a maximum of 8 to 12 ounces per week. Steer clear of fish that contain high levels of methyl mercury, such as swordfish, tilefish, king mackerel, and shark. Limit white albacore tuna to just 6 ounces per week.
Do Consume Plenty of Omega-3 Fatty Acids
Omega-3 fatty acids can help boost your baby’s brain development and lead to better memory, vision, and language comprehension in childhood. Moms can also decrease their risk of postpartum depression. While fish is the best source of omega-3s, there are also vegan and vegetarian sources like seaweed, algae, chia seeds, flaxseeds, walnuts, kidney beans, edamame, and soybean oil.
Don’t Stress Over Your Nutrition
Of course, you want what’s best for your baby but stressing over everything you put in your mouth can be counterproductive. Instead, do your best to eat healthy and focus on fun things during pregnancy, such as your maternity photoshoot. Shop maternity dress rentals at Mama Bump Rentals where you’ll find a wide array of stunning maternity dresses for special occasions, such as baby showers. Designer maternity dresses at Mama Bump range from flowy casual styles to extravagant evening gowns. When you feel and look amazing, you’ll feel prepared to power through your pregnancy.