1. Eating for Two
Pregnancy is a time to put the diet aside and focus on the health of you and your baby. Eating for two doesn't mean you double your daily food intake. In fact, your growing baby needs only an additional 300 calories daily. Even though you don't need twice as much food, you may find that you sit down to eat about twice as much during pregnancy. It's best for your growing body and your growing baby if you eat five or six smaller meals every day instead of three large meals.
2. To Fish or Not to Fish
Fish is a healthy part of any diet, but there can be unsafe levels of mercury in fish. Salmon, rainbow trout and canned mackerel contain low levels of mercury, so they're safe for pregnant women to eat. However, you should limit your intake of tuna to no more than four ounces a week. Pregnant women need to avoid swordfish, king mackerel, tilefish, shark and grouper throughout pregnancy.
3. Skip the Sandwich
Pregnant women are 20 times more likely to come down with lesteriosis. Listeria crosses the placenta into the birth canal. This can cause miscarriage, preterm delivery and death of the fetus. Listeria shows up in deli meat or hot dogs, usually because someone handled the meat improperly. Even if you keep the meats in your own refrigerator, there's no guarantee of safety. Some doctors say it's okay to eat deli meats and hot dogs if you steam them thoroughly and other doctors advise their pregnant patients to avoid these foods altogether.
4. Prenatal Vitamins Provide a Nutritional Boost
Prenatal vitamins maximize the health of both the mother to be and the growing baby. The average American diet just doesn't contain the vitamins and minerals that we all need for overall health. Prenatal vitamins provide those vitamins and minerals, plus an extra boost of folic acid, calcium and iron. Women who take prenatal vitamins throughout pregnancy help reduce the risk of birth defects for the baby, prevent bone loss for herself and promote oxygen in the blood for both mom and baby. Prenatal vitamins are available over the counter or your doctor can write you a prescription.
5. Controlling Cravings
Pregnancy cravings can be downright crazy. Some women really do crave pickles and ice cream and it's okay to give in to these food cravings as long as the food is safe for you and the baby. If you crave something unhealthy, like an entire package of cookies, keep your cravings in check. Try eating one cookie and a handful of berries to see if your sweet tooth is satisfied. It's all about moderation. If you crave non-food items like dirt, laundry detergent or paint chips, tell your doctor. That could be a sign of an iron deficiency.
