Pregnancy Nutrition Basics By Kerrie McLoughlin
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ongratulations on your pregnancy! While your baby is developing both physically and mentally in your womb, your food and drink choices are very important to the baby’s growth and development, as well as to your immune system. By now, you may have already started receiving advice from well-wishers about what you should eat more or less of. And, even if you already eat like a nutrition rock star, a few tweaks might be necessary. Especially during the first trimester, you might need to stick with whatever you can keep down because morning sickness will challenge even the most dedicated to their diet. After that, according to the What to Expect website, a general rule is try to consume an average of an extra 300 calories per day in the second trimester and 500 extra calories per day in the third trimester. Read on to learn how to get those calories in so you can feel your very best while also growing a healthy baby (be sure to talk to your doctor if you have more specific questions).
Protein
The American Pregnancy Association says, “Experts recommend 75 to 100 grams of protein per day. Protein positively affects the growth of fetal tissue, including the brain. It also helps your breast and uterine tissue to grow during pregnancy, and it
20 Parents Press |
April 2022
plays a role in your increasing blood supply.” This was my favorite food group during pregnancy, and just a few examples of protein include lean meats and chicken, fully cooked fish, nuts, tofu, beans, peanut butter, eggs and Greek yogurt, so there are many options here. Sarah Lyons, mom of 6, says, “I liked avocados and hummus. I ate nuts or trail mix. Things that were high in protein. I could only eat small snacks and meals.”
Fruits and vegetables
Juicing is a fantastic way to sneak in many of the vitamins and minerals you need, as well as fiber. Barbara F., mom of 5, who had her last child in her forties, says: “I juiced two times daily with an assortment of fruits and vegetables.” Now is the time to try some new things! Just a few examples: dragon fruit, ugli fruit, purple sweet potato, pummelo and watermelon radish! Also, consider vegetable lasagna, veggie pizza, dried fruit … any way you can find to sneak in those fruits and veggies!
Grains
Nutrient dense is the way to go in this food category, and the carbs and fiber provided by this food group give you lots of energy. Choose wheat bread over white, brown or wild rice over white, as well as
