In pregnancy, not only are you growing another living being… you are giving your body the nutrients it needs to build strong, healthy tissues so you can birth more easily.
I cannot stress the importance of a GOOD diet enough!
1. Every day you should eat: One quart of milk, any percentage milk fat. You may substitute one cup of yogurt for each cup of milk.
2. 80-100 grams of protein per day. Getting this much protein every day is quite a task. My best advice is to write down and count your protein intake with each meal and snack every day. On average, my clients get 60 grams of protein per day without trying to add more.
Many people believe that you can only get protein from meat or fish sources; however, alternatives to meat or fish include:
For each serving of meat, you can substitute the following quantities of cheese: Cheddar 3 oz., Cottage 6 oz., Swiss 3 oz., Monterey Jack 4 oz. Other cheeses are about 3-4 oz each. Such as Mozzarella, String Cheese, and Colby. Also, legumes (beans) and nuts are great sources of protein. Additionally, adding a Whey protein drink to your daily diet can provide 27 g or more of protein daily.
For more information on vegetarian combinations that supply complete proteins, see the book Diet for a Small Planet.
3. Two servings of fresh, green leafy vegetables: spinach, lettuce, cabbage, broccoli, or mustard, beet, collard, turnip greens, kale, or swiss chard. Real dandelion leaves are excellent raw or steamed, as are nettle leaves if picked before flowers appear (nutritional information is below).
4. Three to five servings of grains, as whole as you can get, including: breads, rolls, cereals, buckwheat or whole wheat pancakes, corn bread, corn tortillas, corn or bran or whole wheat muffins, brown rice, bran flakes, granola, shredded wheat, wheat germ, oatmeal.
5. Two choices of citrus from: a whole potato (any style), large green pepper, orange, grapefruit, lemon, lime, papaya, tomato, one piece of fruit or one glass of juice. Have 1 of each of the above 3 times a week.
6. Healthy fats: Three pats of butter or margarine or three tablespoons of oil (olive, sesame, sunflower, corn, cold-pressed oils are preferable). Also, avocados and nuts are great sources of fats.
7. Fruits: Also include in your diet a yellow or orange vegetable or fruit five times a week.
8. Liver once a week if you like it.
9. Iron: Cook in Cast-Iron for extra, easily assimilated iron.
10. Salt your food to taste. Contrary to popular belief, the pregnant body requires more salt to keep the kidneys healthy and functioning properly. During pregnancy, there is a marked increase in blood volume, which puts extra strain on the kidneys to keep filtered. Your body is also producing amniotic fluid, and you have extra fluid in your tissues as a natural process of pregnancy. Gradual swelling of the ankles and feet is normal during pregnancy and not caused by high salt intake.
It is very important that during your pregnancy you eat enough salt. You will undoubtedly find that you want more than you did prior to your pregnancy. However, avoid excessively salty foods like potato chips, pickles, and processed foods.
11. Supplements: Your prenatal supplement is to be taken as a supplement. You really need food to help the vitamins be assimilated. Most of the supplement will not be utilized by your body, so don’t count on your prenatal to supply you and your baby with the nutrients you both need.
I suggest that you take an Omega 3 (fatty acids) daily throughout your pregnancy and for a year after your baby’s birth. Omegas are great for your brain and your baby’s brain; they help with hormone production and many other functions of the body. I have given you a sample of Nordic Naturals. I get this supplement at a reduced rate, so buy them directly from me. I also suggest that you take 1,000-6,000 IU of Vitamin D per day. Vitamin D is great to keep your immune system working at its best and it assists in cell repair, reducing rates of cancer.
12. Water! You should drink at least 2 QUARTS or eight 8 oz. glasses of water every day.
13. Liquids: It is important to drink enough fluids in pregnancy: aim for 6 to 8 eight ounce glasses in addition to any juice you drink. Liquids will keep your system flushed out (aiding your kidneys), are needed to increase your blood volume, and may prevent constipation, edema, bladder infections, and many other problems. You also need to constantly replenish the amniotic fluid surrounding your baby, which completely regenerates itself every 3 hours~
* The best source of liquids is water – plain, in herbal teas or in soup.
* Avoid soda and diet soda. These are high in phosphorus. Calcium and phosphorus are maintained in constant levels in our bodies, so if you take in too much phosphorus, it will limit your body’s ability to utilize the calcium you need so much in pregnancy.
* Coffee, black tea and most sodas containing caffeine should be avoided or at least consumed in moderation during your pregnancy.
* Fruit juice – even “unsweetened natural” fruit juice is a high dose of concentrated sugar. Limit yourself to the 1 or 2 servings recommended in the daily checklist unless you are unusually slim and have never been overweight.
* Red raspberry leaf tea has been used by pregnant women in various cultures for centuries, because it is a uterine toner. I recommend that you drink at least 1 cup a day, sweetened with honey.
Take a look at this AWESOME resource providing a complete Trimester Meal Guide!
Exercising during both pregnancy and the postpartum period is very helpful.
Exercise helps keep the body loose and limber, makes it strong, and aids in your body’s recovery, allowing it to repair more easily.
I recommend 30 minutes of moderate exercise 3 times a week.
An exercise program can consist of walking, swimming, prenatal or postnatal yoga, or any other exercise program specifically designed for pregnancy or postpartum.
Exercise that you were doing prior to pregnancy should be fine to continue.
When doing any activity, pay attention to your body and stop the activity if you experience any pain, lightheadedness, heart racing, overheating, or fatigue.
It is best to avoid exercise where there is a risk of falling, ei: bike riding, horseback riding, skiing, skating, etc., or if there is a risk of you getting hit.
Stay healthy and have fun!
Do you still have questions?
Contact one of our licensed midwives and have your questions answered by a trusted professional!