In all stages of our lives, there are different nutritional needs and micronutrient requirements. Diet requirements for pregnant women are one of the most discussed but least understood aspects of nutrition. But there is no doubt that one of the most important times to meet diet requirements is during your pregnancy. You need complete nutrition to allow your fetus to fully grow and develop to its potential. The old adage “eating for two” does indeed have a lot of truth to it.
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Let’s start with preparation for your pregnancy. When you decide you want to have a child, even before the child is conceived, it’s time to make some changes that will help you down the line. Proper nutrition can even greatly impact your levels of fertility. Begin by focusing on macronutrients. There are 3 macronutrients, and they are carbohydrates, protein, and fats.
You want to make sure that you have a very good balance of all three macronutrients in your diet. This is the first key step, and perhaps the most important. When you have quality carbs, protein, and fats balanced, ideally at every meal, you know for sure that you’re giving your body the most optimal fuel. Trying to bypass any one of these components is a terrible mistake.
Keep in mind that a pregnancy diet is not dieting. You want to take all your vitamins, eat all kinds of food, preferably as smaller meals throughout the day to balance blood sugar, but you in no way want to restrict in a way similar to a weight loss diet.
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That being said, just because you’re pregnant doesn’t mean you need to throw caution to the wind, eat all the junk food you’ve ever wanted, and gain a ton of weight! Talk to your doctor about the extra caloric requirements of carrying a child, and add that number to what you were eating before. Eating for two doesn’t mean eating for two adults.
Folic acid and B9 are wonderful things to add to your diet. Iron is another amazing supplement for pregnant women, helping to ward off excessive fatigue and moodiness. Some mothers also find that iodine is a wonderful supplement, with great benefits for your growing child.
Many pregnant women swear by the Mediterranean Diet, for its focus on quality carbohydrates, fruits, vegetables, and healthy fats. Eat three balanced meals a day with at least two satisfying snacks to help with blood sugar.
It’s suggested you avoid stressor foods like sugar and salty foods, as well as carbonated and sweetened beverages. There is no need to mention it because it’s quite obvious, but absolutely abstain from alcohol and cigarettes, and decrease or discontinue your use of caffeine. All of these substances have harmful agents that put your child at risk.
Last but not least, drink a lot of water. Keeping yourself well hydrated not only benefits your growing child, it helps you to escape a number of difficult symptoms a pregnant mother is likely to encounter, such as nausea, weakness, and irritability.
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