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When one of my friends was pregnant with her first child, like all new moms, she tried to do everything she could to have a healthy pregnancy, including eating right.
She talked to her doctor about her diet and read a book about a pregnancy nutrition.
But with all of the recommendations about getting plenty of protein, iron and calcium for example, she started to worry about getting enough of every nutrient and she ended up gaining 60 pounds!
Although your diet is really important for both you and your baby, all of the pregnancy nutrition advice can seem overwhelming and make you crazy.
Instead of worrying about following a set of rules, eating the “right” foods, and getting a certain amount of nutrients in your diet, stick to the basics.
Here are my best pregnancy nutrition tips and general recommendations that can go a long way in having a healthy pregnancy.
1. Get folic acid
Folic acid, the synthetic version of folate, is a must-have nutrient for a healthy pregnancy because it prevents neural tube defects (NTDs) like spina bifida and anencephaly.
Although many women think they should start taking folic acid when they first see the plus sign on a pregnancy test, it’s important to take it before you even plan to become pregnant and especially during the first 6 weeks of pregnancy.
Since nearly 50 percent of all pregnancies in the U.S. are unplanned, experts recommend all women take 400 micrograms (mcg) of a folic acid supplement daily.
Although folate isn’t absorbed as well as folic acid, it’s still a good idea to get it from foods like beef, chicken, pork, fish and shellfish, green leafy vegetables, citrus fruits, beans and legumes and fortified foods like some cereals.
2. Don’t eat for two
The advice that you need to eat for two when you’re pregnant is outdated and incorrect.
In fact, following this advice may be why 47 percent of women gain more than the recommended amount of weight during pregnancy, according to a 2015 study by the Centers for Disease Control and Prevention (CDC).
Gaining too much weight during pregnancy can lead to pregnancy complications like gestational diabetes, preeclampsia and sleep apnea, preterm birth, birth defects, problems during labor and delivery, and is linked to a higher risk for c-sections.
Research also suggests babies born to obese moms are more likely to be overweight themselves and may be at risk for poor developmental outcomes.
Excess weight gain can also make it harder to lose the weight after you give birth.
In the first trimester, you actually don’t need to consume extra calories.
If you have a normal body mass index (BMI), an extra 340 calories a day during the second trimester and an extra 450 calories a day in the third trimester is appropriate, according to the American Academy of Nutrition and Dietetics.
If you’re carrying twins or multiples, or you’re underweight, overweight or obese when you become pregnant, you should talk to your doctor or a registered dietitian nutritionist to make sure you’re getting the right amount of calories for a healthy weight gain.
3. Limit fake food
A whole foods diet can help ensure you get the right amount of nutrition to support your health and your baby’s growth and development.
Instead of fast food, processed foods and foods with refined carbohydrates, focus on getting plenty of fresh fruits and vegetables, clean sources of protein, whole grains and healthy fats.
Since your blood volume doubles during pregnancy and you may feel more tired than usual, eating real food will give you the energy you need.
Whole foods are also more satiating, so you’ll be less likely to overeat and gain too much weight.
4. Get your omega-3s
Fish is an important source of DHA and omega-3 fatty acids which are important for your baby’s brain development.
In fact, a 2016 study in the American Journal of Epidemiology found eating more servings of seafood each week was associated with higher cognitive scores and a decrease in symptoms of Autism.
The American College of Obstetricians and Gynecologists (ACOG) says it’s safe to eat two, 8-12 ounce servings of fish per week. Fish with low levels of mercury include shrimp, salmon, catfish and pollock.
Avoid those with high levels of mercury which include shark, swordfish, king mackerel and tilefish. If you eat white albacore tuna, limit it to 6 ounces a week.
If you can’t stomach fish, try adding other foods high in omega-3 fatty acids like walnuts, DHA-fortified milk or peanut butter, or talk to your doctor about taking an omega-3 fish oil supplement.
5. Eat enough
Although many women gain too much weight during pregnancy, there are also those that may go in another dangerous direction.
In fact, a 2012 survey by SELF magazine and CafeMom.com found nearly 50 percent of pregnant women admitted to cutting calories, eliminating entire food groups and eating a lot of low-calorie and low-fat foods. A few women said they even turned to fasting, cleansing, purging and using diet pills and laxatives.
You might be worried about gaining too much pregnancy weight or losing the baby weight after you give birth but pregnancy isn’t the time to diet.
Be sure to check out the pregnancy weight gain recommendations which take into account your pre-pregnancy weight and if you’re having one baby or multiples.
If you’re unsure of what to eat—and how much—consult with a registered dietitian nutritionist who specializes in pregnancy nutrition.
6. Eat iron-rich foods
In order for your body to make more blood to supply oxygen to your baby, you need about double the amount of iron during pregnancy than you did before you became pregnant.
ACOG recommends 27 milligrams of iron a day which you can likely get from your prenatal vitamin, but it’s also a good idea to eat iron-rich foods like beef, chicken, fish, beans and peas and iron-fortified cereals.
Eating iron-rich foods with foods high in vitamin C can also help your body absorb iron more efficiently.
7. Don’t stress
The thing about pregnancy nutrition is that no matter how well-intentioned you are to eat healthy, your pregnancy may not go as you had planned.
Whether you’re dealing with morning sickness or something more serious like gestational diabetes, you may have to tweak your diet.
My advice: eat whole, healthy foods and follow your nutritionist’s advice, but don’t stress.
Being a calm mama is so much more important than adhering to a strict list of pregnancy rules.