The pending arrival of a little bundle of joy can throw any new mother into a frenzy over what is considered healthy pregnancy nutrition food. Which foods to avoid? Which foods to consume? And most importantly, which foods can I stomach without turning green?
The most important thing nutrition-wise when it comes to being pregnant is to simply eat a well-balanced diet. You want plenty of fresh fruits and vegetables, plus whole-grains and lean-proteins. Let’s start off with the basics.
Pregnancy Nutrition Foods: Produce
Fresh fruits are great for proper pregnancy nutrition food. They help to stave off sugar cravings and can provide your baby, and your body, with some much-needed anti-oxidants. These anti-oxidants will help to protect the baby’s developing body, brain, and nervous system. Be sure to carefully wash fruits, even those with rinds, before consuming, to avoid any possible food-born illnesses that could put your baby at risk.
The same goes for fresh vegetables. Because your sense of smell will increase due to pregnancy, some women find that they can no longer tolerate their favorite veggies. If you find this happening to you, here are a couple of ways you can be creative in order to get the healthy pregnancy nutrition food you need:
- Season your veggies with lemon juice. The acidic nature of lemons can cut down on the bitter taste of vegetables, making them easier to stomach.
- Puree or blend the vegetables into any sauces you are cooking. Or, add them to a tomato-based sauce. Again, the acid in the tomatoes will help to disguise the bitterness.
Pregnancy Nutrition Foods: Protein
Protein is another necessary pregnancy nutrition food. Many doctors cautiously advocate eating lean chicken and beef, eggs, and omega-3 rich fish. Making sure that all your protein is thoroughly cooked is vital. Even eggs that are slightly runny, or have under-cooked yolks, can present a danger. When it comes to fish, try not to eat it for more than two meals a week, and be sure to avoid swordfish or shark meat. These two are high in mercury, which can damage the nervous system of the developing fetus.
If the thought of eggs and meat make you nauseas however, here are some alternative sources of protein:
- Peanut and almond butter are great sources of proteins and essential fats. Add a tablespoon to your oatmeal for breakfast, or on a slice of bread with a cut up banana.
- Add beans to your meal. Taking nearly any soup and adding a can of beans to it can provide you with the protein you need, without the unpleasant taste.
- Pick up protein-enriched cereals or other bread products to supplement your protein needs.
Foods To Avoid For Optimal Pregnancy Nutrition:
- Alcohol is a big no. Even a moderate amount of minimal can potentially cause damage to your baby, so go ahead and skip all alcoholic drinks until after you deliver.
- Caffeine. This is a tricky one simply because there are so many conflicting studies on it. While some doctors say that a little caffeine won’t hurt, others encourage strict abstinence. If you simply can’t give up the morning jolt completely, try switching to decaf. Even decaf coffee still has a minimal amount of caffeine in it. When in doubt, it’s best to consult your doctor.
- Ease up on the deli meats, hot dogs, sausages, and other processed meats. The nitrates found in some of these can potentially harm your baby, while deli meats can carry Listeria.
- When it comes to soft-cheeses, it’s ok to consume them as long as you purchase the ones made from pasteurized milk. Again, eating soft-cheese made from un-pasteurized milk can potentially carry Listeria.
If you’re ever unsure of what pregnancy nutrition food is safe to eat and what should be avoided, always consult your doctor. If nausea is getting in the way of your nutrition then be sure to search for alternatives so that you and baby are kept safe and healthy.
