8 dos and don’ts: Diet tips for pregnancy
Eating for two? Here are the top food facts you need to know
Pregnant? Now that your growing baby is absorbing everything you're eating, you’ll have tomake some dietary modifications. (Hint: Eat your veggies!) Although you should discuss your diet with your doctor, Elizabeth Somer’s 8 dos and don’ts will help get you started.
DOS:1. Make every bite count
It takes about 55,000 extra calories to make a healthy baby. That might seem like a lot, but it’sonly 300 extra calories a day (the equivalent of a glass of low-fat milk, a slice of bread and anapple), and that’s only in the last two trimesters. Calorie needs don’t budge an inch in the firsttrimester when your baby grows no longer than a green bean. Your vitamin and mineral needs,however, have skyrocketed. For example, folic acid, the B vitamin that helps prevent birthdefects, is more important than ever. That means: 1) Focus on “real” foods — colorful fruits,vegetables, whole grains, legumes and nonfat milk; 2) Little room for extra chocolate cake; and3) Take a moderate-dose multivitamin AND mineral that contains at least 400mcg of folic acidto cover your bases on the days when you don’t eat perfectly.
2. Consume ample calcium-rich foods
As most people know, calcium helps build bones in the baby and prevent bone loss in the mom.Calcium also helps prevent pregnancy-induced high blood pressure and is important for normalfunctioning of nerves and muscles.The pregnant mom needs 3 or more glasses of low-fat or nonfat milk or fortified soymilk everyday before, during, and after pregnancy if she plans to nurse her little one. You can cook your rice or oatmeal in milk instead of water to sneak more calcium into your diet. Also, look for non-conventional sources of calcium, such as foods fortified with calcium. Aim for at least 1,000mg aday.
3. Get enough fluid
Getting enough nourishing fluids, like water, is important during pregnancy to preventconstipation and provide for the expanding blood volume that carries oxygen and nutrients to both the mother and baby. So, carry a water bottle, take 8 swigs of water every time you see awater fountain (1 swig = 1 ounce), and drink a glass of water between each meal and snack.Also, drink nutritious beverages, such as reduced-sodium V8, orange juice, or nonfat milk to getyour fluids.
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