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Dietary Advice for Moms-to-be

A good diet is key during pregnancy for the baby’s healthy development and your own. When you’re pregnant it’s important to get the nutrients both you and your baby need, but don’t take “eating for two” too literally. You’ll want a healthy, well-balanced diet. Here are a few tips to making smart food choices during your pregnancy.

Eat plenty of fruits and vegetables: Whether it’s fresh, frozen, canned or dried, try to eat at least five servings of fruit and vegetables every day. Fruits and vegetables provide a number of different vitamins, minerals and fiber that promote good digestion and can help prevent constipation, which is common during pregnancy.

Cut down on caffeine and added sugars: Try hard to avoid sodas, energy drinks, caffeinated coffee or tea during your pregnancy.  Instead opt for water (which you can vary by adding slices of cucumber or fruit), herbal teas or decaffeinated coffee.

Add protein substitutes if you are vegan or vegetarian: Beans, tofu and whole grains are essential in helping vegans and vegetarians get enough daily protein. Dark green vegetables, nuts and seeds will help you get iron. However, you may need to take a B-12 supplement which contributes to the baby’s growth and isn’t found in most plant foods.

Stay hydrated: Your pregnant body needs more water than usual. Strive to drink 8 to 12 cups of water every day. This helps with digestion and aids in developing the amniotic fluid around the fetus.

Avoid fish high in mercury:  Yes, fish is good for you, but you risk passing the metal on to the developing fetus which can cause damage to the brain or nervous system. Fish with a high content of mercury include large swordfish, shark, king mackerel and tilefish.

Reach for healthy snacks: Try to subside cravings with healthy snacks. Berries, low-fat yogurt, or carrots with hummus are all good snacks. If you’re feeling sick, try dry cereal or saltines.

Work with your practitioner to come up with a diet plan that is right for you. If you’d like to make an appointment with one of our healthcare providers please call 307-634-5216.