Monday, June 10, 2013

5 Healthy Eating Tips for Pregnant Mothers

Pregnancy is a time to renew you and your family’s commitment to health.

Leafy green kale

Pregnancy is a time to renew you and your family’s commitment to health. Whether you are a first-time parent or seasoned mother of many, following these tips will set you and your baby on a nutritious path for success:

1. Vital Veggies

Dark leafy greens are packed with folate and help with placental health and prevention of neural tube defects. Greens also provide an extra fiber bonus. Eating at least 28 grams of fiber a day will ease constipation and reduce hemorrhoids.

2. Building Baby

Baby needs lots of building material, especially protein. Meats, eggs, legumes and nuts are all great sources of protein. Animal proteins are also super sources of iron. Increased blood volume during pregnancy means you have a greater need for iron. Extra protein does double duty!

3. Calcium Connection

When calcium intake becomes too low, baby draws from mom’s supply of bone calcium, compromising her bone health. Spinach, kale, salmon, sardines, dairy and almonds are easy picks to pack in calcium.

4. Fish for More

Omega 3 fatty acids are a fat abundantly found in cold-water fish like salmon and sardines. They stabilize mother’s mood, decrease postpartum depression and feed baby’s brain. Eating two to three servings of these fish each week will safely supply this healthy fat. Non-aquatic sources include walnuts and flax seeds.

5. Frequent Fluids

Drinking lots of fluids, especially water, prevents constipation, flushes out infections and keeps you hydrated. About eight to 10 glasses each day is recommended.

By Sophia Tasler, Bastyr dietetic intern, and Debra Boutin, MS, RD, chair and dietetic internship director, Department of Nutrition and Exercise Science at Bastyr University.

FALL 2015
Have questions about a program?
Request information »

More Health Tips

Conserve resources and save money by cooking with less water.

Planning your picnic in advance can gives you more time to enjoy your family and the great outdoors.

Eating more fermented foods like lassi, kimchi and miso is a delicious way to boost your immune system and introduce good bacteria and important vitamins into your diet.

Be a part of the heirloom revolution! Heirlooms taste better, are adapted to local growing conditions, and can improve the security of our food system.

The more we can elongate our muscle fibers, the more we can ensure maximum functionality when it comes to movement through our daily lives.

In general, fish caught outside the Fukushima area have levels of radiation far below acceptable limits, but long-term effects of the disaster are still unknown.

Subscribe to Newsletters

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
9 + 0 =
Solve this simple math problem and enter the result. E.g. for 1+3, enter 4.