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 2016
Have questions about a program?
Request information »

More Health Tips

The chemicals found in many conventional cleaners can range from mildly irritating to carcinogenic or downright damaging to your body and the environment. Do yourself and the planet a favor by making your own using safe, natural products.

Other than potential food safety concerns, date codes are usually about what will taste the best.

Avoid jet lag on your next trip... naturally.

In search of better rest? Try these foods rich in nutrients that support a healthy sleep cycle.

A deeper dive into the causes of allergies -- and lots of natural ways to relieve symptoms.

Smoothies can be a source of excessive sugar or calories if you don't pay attention to ingredients.

Subscribe to Newsletters

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
2 + 13 =
Solve this simple math problem and enter the result. E.g. for 1+3, enter 4.