Pregnancy is an exciting time in every woman’s life, especially the first time around when everything is new and you are going through it for the first time. At the same time, it can be a confusing time with many questions such as, can I continue the exercise? How many cups of coffee can I have a day? What should I eat? And many other questions and concerns.
Make a list of all your questions for your first visit at your OBGYN or Midwife so you get the information you are seeking. In the meantime, you can get a book, research the net, or speak to friends and family about any question you may have.
The basics of nutrition during pregnancy include:
Make sure there is enough calcium in your diet. Low-fat or nonfat milk, processed cheeses, and yogurt, even tofu, sardines, canned salmon and dark-green leafy vegetables are all great sources of calcium. You need to make sure you intake enough calcium because it is vital for the development of your baby’s bones and teeth. If your diet is not rich in calcium, the fetus will draw calcium from your bones, putting you at risk for osteoporosis later in life. You need a minimum of 1,000 mg a day.
Your body needs more fluids during your pregnancy. Increase your fluid intake and try to resort to water more than anything else. Water also cools your body, moves nutrients and waste, prevents constipation, and provides a cushion for your baby. Drink at least eight 8-ounce cups of fluid a day. One cup of caffeinated drink a day will not hurt your baby, but try to decrease your soda and coffee intake to a minimum.
Caffeinated drinks can dehydrate you, so be aware and choose your drink accordingly. You will know if you are hydrated enough by the color of your urine. Light yellow – hydrated; dark yellow – need more fluids in your body.
Foods to avoid during pregnancy include soft cheeses, such as Brie, Camembert, blue, and feta. These cheeses may harbor Listeria monocytogenes bacteria, which can lead to dangerous form of food poisoning called listeriosis. Hard, processed, cream, and cottage cheeses are safe to eat. Also avoid raw or undercooked meat, poultry, seafood, and eggs, as well as unpasteurized milk and juice. All can cause food-borne illness.
If you are still confused or have any questions, speak to your healthcare provider about your diet and any changes you may need to make for a healthy pregnancy.