Healthy Eating During Pregnancy

Eating for two while you are pregnant does not have to involve a lot of time and preparation. It is important to eat a well-balanced diet with enough nutrients to nourish your body and your developing baby. This does not mean that you have to double your caloric intake though. You are technically not eating for two. With the exception of some minor inclusions and exclusions, the nutritional requirements for a healthy pregnancy are not much different from those required for general good health.

During pregnancy you should drink lots of fluids. You should be drinking a lot of water to prevent dehydration, constipation, reduce to risk of urinary tract infections, increase blood volume and keep your skin soft. Fruit juices are good choices, but should be consumed in moderation because of the high amounts of sugar they contain. Alcohol should be avoided during pregnancy because it has been linked to fetal alcohol syndrome, whcih can cause birth defects. Pregnant women should limit the amount of caffeine they consume because it is dangerous to the development of the growing baby. HIgh levels of caffeine have been shown to cross the placenta and the chemical effects of caffeine may make you feel restless, anxious or nervous. Caffeine is found in tea, coffee, sodas, chocolate and some cold medicines.

When eating fresh fruits and vegetables, always remember to wash them first because they may contain harmful pesticide residues that need to be washed off. You may use plain water or special produce washes that are available in most grocery stores. If you grow your own foods in a garden or buy organic produce, you should still wash the produce before you eat it because it may have harmful bacteria from the soil.

Make sure you consume a variety of foods from all of the food groups. Fruits and vegetables provide Vitamins A and C, calcium, fiber and iron. Fruits and vegetables also help to fight infections, aide in digestion and promote tissue growth and repair. Whole grains, cereals and enriched breads provide carbohydrates, vitamins, minerals and protein. You should choose whole grain products if possible because they are more nutritious than enriched products. Milk and dairy prodcuts are an excellent source of calcium, phosphorus, protein and vitamins that help build bones and teeth. Meat, poultry, fish, eggs, nuts and beans provide protein, iron, calcium, fiber and vitamins that build tissues and antibodies to fight infections. Amenia can also be prevented by eating protein rich foods.

You should limit or eliminate processed foods from your diet. Processed foods are high in fat, calories, harmful chemicals, sugar, salt and preservatives that are not healthy for you or your developing baby. Fresh food has the most nutritional value, frozen foods are next and canned foods come last. If you must use canned foods, look for items that are packed in their own juices or water. Purchase canned vegetables that do not contain added salt or sugar.

Pregnant women should NOT consume raw meats, unpasteurized juices, milk or cheeses, lunch meats or hot dogs. Toxoplasmosis and listeriosis has been linked to the consumption of these products. Limit the amount of fish and tuna you eat as well because fish is high in mercury.

Remember that what you eat, your baby eats. The placenta carries nutrients to your baby from your body.