![]() Creating a Pregnancy Diet: Healthy Eating During Pregnancy. Food cravings during pregnancy are normal. Although there is no widely accepted explanation for food cravings, almost two- thirds of all pregnant women have them. If you develop a sudden urge for a certain food, go ahead and indulge your craving if it provides energy or an essential nutrient. But, if your craving persists and prevents you from getting other essential nutrients in your diet, try to create more of a balance in your daily diet during pregnancy. During pregnancy, your taste for certain foods may change. You may suddenly dislike foods you were fond of before you became pregnant. In addition, during pregnancy, some women feel strong urges to eat non- food items such as ice, laundry starch, dirt, clay, chalk, ashes, or paint chips. This is called pica, and it may be associated with an iron deficiency such as anemia. ![]() Do not give in to these non- food cravings - - they can be harmful to both you and your baby. Tell your health care provider if you have these non- food cravings. If you have any problems that prevent you from eating balanced meals and gaining weight properly, ask your health care provider for advice. Registered dietitians - - the nutrition experts - - are available to help you maintain good nutrition throughout your pregnancy. Pregnancy nutrition: Healthy- eating basics - Mayo Clinic. Pregnancy nutrition: Healthy- eating basics. Smart food choices are the cornerstone of pregnancy nutrition. Find out what — and how much — to eat. By Mayo Clinic Staff. Eating a healthy diet during pregnancy is one of the best things you can do for yourself and your baby.
![]() Dieting and Pregnancy by KMom Copyright . All rights reserved., increasing exercise while avoiding overindulgences is probably the most sane way to go about losing weight while still breastfeeding. The best approach is. Stress can affect a pregnancy more than you might think. See five ways that stress affects pregnancy here to learn more and have a healthier pregnancy. After all, the food you eat is your baby's main source of nutrition. Consider these pregnancy nutrition tips to promote your baby's growth and development. Grains. Grains provide essential carbohydrates, your body's main source of energy. Many whole- grain and enriched products also contain fiber, iron, B vitamins and various minerals. Fortified bread and cereal can help you get enough folic acid. What to eat: Make sure at least half of your grains each day are whole grains. You can get most of your day's grains with a bowl of fortified cereal for breakfast, a lunchtime sandwich made with two slices of whole- wheat bread and whole- wheat pasta for dinner. To optimize pregnancy nutrition, trade sugary cereals and white bread for whole- grain cereals, brown rice, whole- wheat pasta and whole- grain bread. Try wild rice or barley in soups, stews, casseroles and salads. Look for products that list whole grains, such as whole- wheat flour, first in the ingredients list. Fruits and vegetables. Fruits and vegetables are critical components of pregnancy nutrition, since they provide various vitamins and minerals, as well as fiber to aid digestion. Vitamin C, found in many fruits and vegetables, helps you absorb iron. Dark green vegetables have vitamin A, iron and folate — other important nutrients during pregnancy. What to eat or drink: Top your cereal with slices of fresh fruit. Add extra vegetables to your casserole. If you're tired of apples, oranges and green beans, branch out. Try apricots, mangoes, pineapple, sweet potatoes, winter squash or spinach. Make trail mix with a variety of dried fruit. Fruit juice counts, too, but remember that too much juice can lead to undesired weight gain. Meat, poultry, fish, eggs and beans. Foods in this group have plenty of protein, as well as B vitamins and iron. Protein is crucial for your baby's growth. What to eat: Try whole- wheat toast with peanut butter for breakfast. Eat a scrambled egg or an omelet for lunch. Serve a salmon fillet for dinner. Add chickpeas or black beans to your salad. Snack on soy nuts. If your traditional sources of protein no longer appeal to you, experiment with other options. Fish is an excellent source of protein as well as omega- 3 fatty acids, which can promote your baby's brain development. Avoid fish that's potentially high in mercury, however, including swordfish, king mackerel, tilefish and shark. Dairy products. The calcium in dairy products and calcium- fortified soy milk helps build your baby's bones and teeth. Dairy products also have vitamin D and protein. Aim for 3 cups a day. What to eat or drink: Eat yogurt for your afternoon snack. Drink the milk in your cereal bowl. Have a glass of skim milk with dinner. Add low- fat cheese to a salad. If you have trouble digesting dairy products, get creative. Try calcium- fortified orange juice or sardines. Experiment with lactose- reduced or lactose- free products. Use an over- the- counter lactase enzyme product when you eat or drink dairy products. Feb. 1. 5, 2. 01. Staying healthy and safe. The National Women's Health Information Center. Nutritional needs during pregnancy. Department of Agriculture. American College of Obstetricians and Gynecologists Committee on Obstetric Practice. Moderate caffeine consumption during pregnancy. Obstetrics and Gynecology. Reaffirmed 2. 01. Frequently asked questions. Nutrition during pregnancy. The American College of Obstetricians and Gynecologists. Hibbeln J, et al. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study): An observational cohort study. Tips for pregnant moms. Department of Agriculture. American College of Obstetricians and Gynecologists Committee on TK. Moderate caffeine consumption during pregnancy. Dietary Guidelines for Americans. Department of Health and Human Services and U. S. Department of Agriculture. Prenatal care, routine. Bloomington, Minn.: Institute of Clinical Systems Improvement. Dietary Reference Intakes for water, potassium, sodium, chloride, and sulfate. Institute of Medicine. Medical conditions, allergies, and food intolerances. Department of Agriculture. Committee to Reexamine IOM Pregnancy Weight Guidelines, Food and Nutrition Board, and Board on Children, Youth and Families. Weight gain during pregnancy: Reexamining the guidelines. Institute of Medicine and National Research Council. Supertracker. United States Department of Agriculture. See more In- depth.
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