Pregnancy is certainly an exciting journey. However, if you want to increase your chances of having a healthy baby, you need to start taking nutrition very seriously.
Most pregnant women need to increase their intake of vitamins and minerals such as iron and calcium to aid their baby’s development.
This guide is here to give you a helping hand. Below – are five nutrition tips that all pregnant women should follow, from finding the best prenatal vitamin to increasing their iron intake.
Practicing healthy habits will benefit you, your baby and your body as it faces significant changes over the next nine months.
Maintain A Balanced Diet
A healthy diet is essential when you are pregnant. Not only will it give you the energy you need, but it will also help your baby grow and develop over the next nine months. You don’t have to be too hard on yourself.
However, you must maintain a balanced diet that gives you a healthy balance of the vitamins and minerals that your baby needs.
Ensure that you eat at least five portions of fruit and vegetables each day. This provides both you and your baby with minerals, fiber and vitamins that will help to aid digestion. Avoid “eating for two”.
You may be slightly hungrier than usual, but if you feel the need to snack, reach for some fruit or carrot sticks. Look at some healthy snacks online for some inspiration.
Avoid High Risk Foods
There are many foods and beverages you should avoid during pregnancy. Certain high-risk foods could put you at risk of infections, such as Salmonella. Raw or undercooked fish like sushi is a good example.
It can lead to viral, bacterial or parasitic infections. This can leave you feeling weak and dehydrated, and in more severe cases, it can be passed onto your baby.
Research some high-risk foods online and familiarize yourself with them. Foods like raw eggs and processed meats are among some of the items you need to be wary of. Beverages like coffee and alcohol should also be avoided.
Although there may be some food and drinks on the list that you love, you only have to give them up for nine months. If it will protect you and your baby, it is a small sacrifice to make.
Take Prenatal Vitamins
Most pregnant women fall short of the vitamins and minerals they need to aid their baby’s development. Although a healthy diet is necessary to help with this, sometimes, prenatal vitamins can help you get the top-up of nutrients that your baby needs.
As there is so much choice on the market, it can be difficult to find the best prenatal vitamin for you. However, there are a few things you should look out for.
Look for a prenatal vitamin that includes calcium and vitamin D as these promote the development of bones and teeth. Nausea is often a symptom associated with pregnancy. So, taking a vitamin in the form of a tablet can be daunting.
Instead, the best prenatal vitamin for you could be in the form of a powder, like this Prenatal Multi Powder from Needed. Pair this easy-to-take powder with a smoothie and get the nutrients you and your baby deserve.
Drink Plenty Of Water
Hydration during pregnancy should always be a top priority. Pregnant women need more water than the average person. This is because their bodies need to build new tissue, produce more blood, encourage digestion, and form amniotic fluid to aid their baby’s development.
Failure to drink enough water can lead to dehydration, leaving you feeling weak and dizzy. In serious cases, it can also cause congenital disabilities.
Ideally, you will aim to drink around 8 to 12 glasses of water each day. Doing this will help you increase your energy levels, and it will also minimize your risk of issues such as constipation and hemorrhoids.
If you are someone who forgets to stay hydrated, take a look at some water reminder apps online. They notify you throughout the day to remind you to drink water. They can certainly become a handy gadget to have.
Increase Your Iron Intake
Iron is essential for your baby’s development. If you do not increase your iron intake, this could lead to serious health complications like amenia. During pregnancy, your body produces more blood, which is needed to aid your baby’s development.
Your body uses iron to make the extra blood and plays a vital role in moving oxygen from your lungs to your baby.
To help you increase your iron intake, you should try incorporating some iron-rich foods into your diet. You can seek inspiration by conducting some online research. Ideally, you want to reach for foods like dark leafy greens and dried fruits like apricots.
You will also find that the best prenatal vitamin on the market will also include iron to help your body keep up with this increased demand.