Once you become pregnant, your body has increased nutritional needs. Calorie requirements and recommended intake of many vitamins and nutrients are much higher than they were before your pregnancy. According to the Nemours Foundation, pregnant women need 300 extra calories per day, and should also be especially sure that their folic acid and calcium intake meets the recommended daily value. Discuss taking a prenatal multivitamin to supplement your dietary intake of vitamins and nutrients.
A Healthy Start
If you experience morning sickness during pregnancy, food is probably the last thing you want to think about, particularly in the morning. However, according to the National Institutes of Health, you should be sure to eat breakfast every day during your pregnancy. If you tend to wake up feeling sick, keep some whole wheat bread or crackers close to your bed to eat before you get out of bed in the morning. After that, eat a light, healthy breakfast with plenty of fiber and protein, like a granola and yogurt parfait or fruit smoothie with a whole-wheat bagel and cream cheese. If you can stomach them, add some eggs to your breakfast menu for high-quality protein that will keep you feeling full well into the morning.
Lunch and Dinner
Lunch and dinnertime provide opportunities to get in your leafy greens, like spinach or green leaf lettuce, as well as other vegetables, which provide calcium and fiber, as well as a wide variety of vitamins and other nutrients. For lunch, a baked potato with a small side salad is a low-maintenance, healthy choice. For dinner, combine vegetables with quality carbohydrates, like brown rice or quinoa, and a lean protein source, like skinless chicken breast or turkey. Fish like salmon, tilapia and shrimp are excellent sources of omega-3 fatty acids and protein, and they are also low in mercury.
Healthy Snacking
Snacks don't have to be filler foods. During pregnancy, snacking is particularly important, since it helps increase your calorie count while also providing nutrients. Avoid fatty or sugary snacks, which usually contain few nutrients and a lot of calories. Instead, opt for fresh, healthy choices, like fresh vegetables and fruit, whole grain crackers and a healthy dip, like hummus and nuts, which provide heart-healthy fats. Dairy products are good sources of calcium, although you might want to choose low- or non-fat products if you eat them frequently.
Hydration
Drink water or other healthy, hydrating beverages with every meal and snack. According to the American Pregnancy Association, inadequate hydration may contribute to constipation, fatigue, miscarriage and even pre-term labor. Drink at least eight to 12 8 oz. cups of water each day, and avoid dehydrating beverages like caffeinated and sugary drinks. It's best to drink small amounts of water several times a day than it is to drink large amounts of water a few times daily.
