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

Get help decreasing your pesticide exposure without going over budget with the Environmental Working Group's lists of the "Dirty Dozen" and the "Clean Fifteen."

Keeping your dental hygiene in check is not just about having a nice smile. Your oral health can actually have lasting effects on your overall health.

Salmon and shrimp and snapper oh my! These are just a few of the countless creatures and crustaceans produced by the $78 billion aquaculture industry each year.

Crying isn't just about "letting it all out. Tears have a much wider scope, similar to how we love.

Eating seasonally is great for the environment and the community and your taste buds will be glad you did.

Here are some tips on how to embrace the “barbie” while minimizing detrimental effects on our environment and health.

Subscribe to Newsletters

CAPTCHA
This is a human test to prevent automated spam submissions. Enter the four-letter 'word' in the image.
Image CAPTCHA
Enter the characters shown in the image.