My sister-in-law is days away from having her first child and it has inspired me to write a post on some helpful eating habits for those mothers to be out there! Now, while there are no sure fire guarantees that eating a certain way is the only answer to preventing certain complications or health issues, it is still important to do everything you can to supply your body with all the proper nutrients. A steady diet of fruits, vegetables and lean proteins is a good way to start.
Folic Acid is an important part of your diet and has been known to help prevent birth defects in newborns. It is recommended that mothers get about 800 micrograms of folic acid a day. This can be obtained by choosing fortified cereals, leafy green vegetables, citrus fruits and dried beans and peas.
Calcium helps to promote strong bones in both mother and child, and can be found in milk, yogurt, cheese, spinach, fruit juices and cereals fortified with calcium and salmon. Recommended amount per day is 1000 milligrams.
Vitamin D is another element that helps promote bone strength and this can be found in fish, eggs, asparagus and milk. It is suggested mothers consume 600 IU per day.
As far as choices of proteins, lean proteins are best, however to get the proper vitamin D, a little fattier cut of fish can be eaten (i.e. salmon, tuna).
Processed lunchmeats and unpasteurized cheeses are best to avoid. If you crave lunchmeat, I would recommend Hormel Natural Choice lunchmeat.
Chicken, free of hormones, steroids and antibiotics is highly suggested. Smart Chicken or any other variety of organic or free range chicken is a good way to avoid this in your chicken.
Lean cuts of pork are ok, but should be limited because of the link to high blood pressure.
Beef, any lean cut, like a top sirloin or filet mignon is a good choice. When eating ground beef it should be cooked to 165 degrees to ensure it is well done. Undercooked ground beef is not safe for your unborn child.
When eating fish, it is important to stay away from fish that are high in mercury. Typically, this is judged by how big the fish is, the longer it is alive and how big it gets usually is a good indicator that it is high in mercury(i.e. swordfish, halibut, king mackerel, tilefish, and certain tunas).
All in all eating smarter and healthier when pregnant will make mommy and baby healthier and happier during pregnancy and after. I hope you found this a little helpful and good luck to all those awesome mommies to be out there!
Have you tried any special pregnancy diets?