Seldom is there a time in a person's life when self-care is more important than during pregnancy. While nurturing a new life, special attention ought be placed on the mother's health--in particular, the mother?s diet. Eating in appropriate balance is always important, but even more so during this time. Most women require approximately 300 additional calories per day during pregnancy, which is roughly equivalent to an additional small meal or a couple of extra snacks per day. Some foods and/or ingredients are to be avoided, but in general, a healthy, balanced diet is encouraged.
What to Look for
During pregnancy, seek balanced meals and snacks that include lean protein (such as low-fat dairy products and lean poultry), complex carbohydrates (such as whole-grain breads, pasta and cereals) and modest amounts of healthy fats (such as plant-based oils). Choose foods that are high in fiber and in nutrients. A few nutrients to pay special mind to are folic acid (found in leafy greens, veal and legumes), calcium (found in dairy products, and, according to WebMD, at least 70 mg of vitamin C (such as oranges, strawberries, papaya, grapefruit, honeydew, broccoli, cauliflower, sprouts, green peppers, tomatoes and mustard greens). By choosing natural, pure foods overall, your overall diet is likely to provide most vital nutrients while limiting stimulants and harmful additives. Still, a good prenatal vitamin is recommended as a sort of insurance policy to fill in any nutritional gaps.
Common Pitfalls
Be leery of "magic pills" or gimmicky products that contain ingredients that claim to be beneficial during pregnancy. Clear supplemental products with your healthcare professional, and use your best judgment as far as eating healthfully and in appropriate balance. Eliminate alcohol and avoid caffeine, raw meats, shellfish and all unwashed produce. Moderation is key, as is being in tune with your body and its needs. When cravings arise, feed them modestly and know that even treat or junk foods are not generally harmful in reasonable doses. Focus on healthy foods that you enjoy rather than on restriction so as to create a more pleasing dietary regiment and remind yourself that a healthy amount of weight gain involved is temporary and important to your and your baby's health. Do not over-exercise. If you do choose to exercise, it should be continuation of an active regiment, not an addition to your lifestyle upon pregnancy. When you do partake in physical activity, be sure to hydrate and maintain appropriate caloric intake to ensure proper energy, immunity and nutrient intake.
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