How to have a healthy pregnancy is not something taught in school. And since medical training is based on curing sickness, even your doctor probably knows little about eating healthy for pregnancy baby health.
For excellent pregnancy baby health, you need excellent nutrition.
And if you’re not eating healthy for pregnancy, your body’s designed to rob itself of your essential nutrients to nourish your growing baby. But since the Standard American Diet (SAD for short) is so lacking, even sacrificing your own health isn’t nearly enough for healthy pregnancy baby health.
How to Have a Healthy Pregnancy
Can a healthy pregnancy produce a happy, healthy, smart baby? You bet! And what you eat is the key to a healthy pregnancy. Food goes into your mouth, down to your stomach and becomes nutrition for you and baby.
Junk food can lead to many health problems. But great nutrition during pregnancy reduces the risk of birth defects and is essential to your own well being and your baby’s growth, intelligence, health and happiness.
Eating Healthy for Pregnancy Baby Health
Great nutrition for pregnancy baby health and a healthy mom means you get higher levels of protein, vitamins, minerals, phytonutrients and essential oils from the healthy pregnancy food list, plus high quality supplements.
And although having a healthy pregnancy requires that you get twice as much nutrition, eating much better doesn’t mean eating much more.
You need less than 300 extra daily calories, with a total of no more than 2,500. Use the healthy pregnancy weight gain chart to guide you.
Here’s what eating healthy for pregnancy baby health requires:
- Protein supplies the building blocks for making a baby and acts as a natural diuretic, preventing swelling and fluid build up that can lead to toxemia. Protein requirements during pregnancy are higher – between 75 and 100 grams a day. Well-cooked lean meat, fish, skinless poultry, beans and eggs are your highest sources.
- Whole Grains provide fiber, minerals, essential oils and vitamins, particularly B complex, which is vitally important during pregnancy. One B vitamin, folic acid, can help prevent serious birth defects. But it’s important to get the entire balanced B complex family.
- Vegetables and Fruit are rich in important vitamins, minerals, phytonutrients and fiber. Mainly focus on brightly colored fresh produce, such as red and green peppers, dark green leafy vegetables, tomatoes, berries, oranges and papaya. This doesn’t include juices, which are high in sugar and low in fiber.
- Dairy Products high in calcium help your baby grow strong bones and teeth. Most are also a good sources of protein and vitamins A and D. Prevent getting too much saturated fat by sticking with low in fat dairy products that are high in nutrition, such as low-fat plain yogurt.
- Essential Oils improve your mood, energy, hormonal balance, fetal development and decrease swelling. Studies show omega 3 fish oil greatly improves brain development and helps your baby sleep better after birth. Essential oils are found in whole grains, seeds, nuts and fatty fish, such as salmon.
Good pregnancy nutrition not only requires eating healthy for pregnancy baby health. You also need physical activity and eight daily glasses of water. Water and exercise help carry nutrients to your baby and prevent constipation, hemorrhoids, infections, dehydration and excess swelling.