It’s common for pregnant women to believe they need to eat for two, usually doubling their food intake. While you are technically eating for two as you provide the nourishment for your baby, you do not need to double your intake.
As a pregnant women you will need to eat more calories than when you weren’t pregnant, but usually you only need to add an additional 300 calories per day. It’s not that much.
So when we talk about how to diet during pregnancy, we’re referring to eating a healthy and nutritious diet. You shouldn’t aim to lose weight while pregnant as you need to be adding it. This is perfectly natural.
It’s best to get these extra calories from healthy foods while pregnant so you get the necessary vitamins and minerals you and your baby need. Your body is going through many changes as your baby grows and you’ll need extra energy to perform various bodily functions. You will need your strength and nutrition to ensure your body is repairing itself and preventing disease.
Pregnancy Diet Foods
While there are many types of food available today, many are unfit for a pregnant women. These are typically the convenience foods found at fast food restaurants and packaged foods from your grocery store.
Instead of eating a diet full of empty calories, you should be eating whole foods that are naturally full of vitamins. This means fresh fruits and veggies, lean meats and whole grains.
Two things most pregnant women lack are calcium and protein rich foods. Dairy items, like yogurt and cheese, are a great way to add extra calcium to your diet. As your baby grows she will need more calcium and if you don’t provide enough she’ll take it from your reserves. You need to ensure you include enough calcium rich foods to maintain your health.
Another nutritional need women need when they are pregnant is protein. You should aim to have at least 75 grams of protein every day. Protein provides your body with the energy and strength to continue building and maintaining your body. Research even suggests that enough protein can prevent pregnancy related hypertension.
Tips for Healthy Grocery Shopping
- Choose turkey bacon over regular pork bacon
- Choose a bran cereal for fried chicken instead of breadcrumbs
- Choose a cooking spray instead of oil to reduce calories Flavor your salads with flavored vinegars
- Use fresh herbs and spices to flavor your foods instead of salt
- Get more fiber by choosing whole grains
- Choose lean meats over high fat cuts