Self Help

5 Pregnancy Foods

Eating correctly when you are pregnant is one of the most important steps to building a healthy baby. Your body provides your fetus with everything it needs. You need to eat for both your health and your child’s health. Make every calorie count and even do double duty to provide your baby with everything you need to stay healthy.

1. Water

Carry a water bottle and use it! If you live where there is clean water, tap water is fine. You’ll need about 68 ounces of water a day, but some can come from other foods and drinks. Your body ensures your fetus gets all the water it needs but may short you. If you become dehydrated, you can suffer from headaches, anxiety, tiredness, bad mood and reduced memory.

2. Protein

You need good quality lean protein for a healthy baby. Make sure you eat lean beef, pork, chicken or plant-based proteins. Beef and pork contain a lot of B vitamins and those as vitally important to a healthy baby. Iron is very important. Low iron levels are associated with premature delivery and low birth weight.

3. Zinc Rich Food

Zinc is extremely important for cellular health and cell division. Since that is how your fetus grows from a single cell to a full-term baby, you need zinc. If you are eating lean protein, fish, dairy, beans/legumes, and whole grains, you are getting zinc.

4. Dried Fruit

Dried fruit is another excellent snack. One serving of dried fruit offers a higher percentage of vitamins, minerals and fiber than fresh fruit. Prunes are great for ending constipation. Dates may help with cervical dilation. Avoid the candied versions or ones with added sugar.

5. Fats

Good fats are good but bad fats are bad for your fetus. Studies show that a high-fat diet while pregnant can genetically program your baby for diabetes. Avoid fried foods and fatty meat. Also avoid transfats like partially hydrogenated and hydrogenated vegetable oils. These are commonly found in processed food do make sure read the labels.