subject: What to Eat When Pregnant: 4 Steps You Can Take to Improve Your Nutrition [print this page] What to eat when pregnant can be a pretty tough decision once you are finally sure you are pregnant. When you are faced with the reality of growing and nurturing another human being that is completely dependent on you for nutrition, it can be hard to know what the best choices are.
Add morning sickness, other life stresses, and the need to keep up with today's fast-paced lifestyle, and you can become completely overwhelmed when trying to eat well for your unborn baby. Here are four steps to help you figure out what to eat when you are pregnant.
Step One: Go Natural
The first step should be to eliminate processed foods as possible from your diet. Whenever possible, choose foods in their most natural and simple states. For example, opt for a grass-fed steak rather than a hot dog or deli meat on your luncheon salad. Processed foods are a no-no for several reasons.
First, they contain chemical fillers that could have a negative effect on your health and wellbeingand your baby's toowhile you are pregnant.
Second, processed foods are generally higher in calories than their more natural counterparts. While a 20-30 pound weight gain is best during pregnancy, we want to make sure we track those calories and don't pack them in with processed foods.
Thirdly, whole foods provide a range of nutritional benefits, such as higher fiber content, that are a huge boon to you and your baby.
Step Two: Go Organic
Have you been seeking a reason to go organic but never felt you could justify the cost? Congratulations, now that you are pregnant you have every reason you need!
When selecting meats, dairy products, and eggs, you should opt for organic when possible. At the very least, antibiotic-free and hormone-free products will work if you can't find or afford organic ones.
The chemicals in non-organic food products are simply too much of an unknown quantity when it comes to your baby. So take this opportunity to make the switch to organic foods.
Step Three: Eat Your Greens
While pregnant (and after you have your baby, too) it's important to eat a vegetable with every meal. Veggies are a fantastic way to get fiber, and you need to increase the amount of fiber you consume once you become pregnant.
Constipation is a common pregnancy complaint, usually due to prenatal vitamins and hormonal changes that your body is undergoing. Increasing your fiber intake also helps you to feel fuller and more satisfied after a meal, which can help you keep your weight gain within normal parameters during pregnancy.
Step Four: Eat Your Fats
It's perfectly healthy to eat fats during pregnancy; in fact, it's necessary for the development of your fetus. The key is to consume the right kinds of fats at every meal.
This is not a free ticket to eat fried chicken and lots of other foods that are high in saturated fats. Healthy fats include olive oil, organic butter, nut butters, avocadoes, and coconut oil. These fats are rich in the kinds of fatty acids that your body needs to function at its prime, and will help you provide the right nutrition you need for your growing baby.
In addition, eating fats can help contribute to feelings of satiety, helping you to feel full and satisfied after eating adequately at meal.
A trip to your local health food store, farmer's market, or food co-op can be an exciting and flavorful way to get your nutrition plan during pregnancy on track.
What to Eat When Pregnant: 4 Steps You Can Take to Improve Your Nutrition
By: Isabel De Los Rios
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