Pregnancy Health and Diet
Considering having a baby? If so, the first thing you need to do is consider the kind of environment you will be creating for your baby - in your very own body. Here, the old sayings "you are what you eat" and "your eating for two, now" become salient reminders that pregnancy health begins with a sound diet.
You Are What You Eat - Both of you!
No taking food for granted anymore. Below, you'll find a great list of suggestions for reconsidering diet and pregnancy health.
- Eliminate commercially grown meat, poultry & dairy (replace with Soy Products (Tofu), Cold Water Fish, Legumes or free-range organically grown animal meats. Wild fish is an excellent nutritional food source, though avoid fish that may contain high levels of mercury (generally, predatory fish like swordfish, shark, and some species of tuna).
- Avoid Hydrogenated fats and oils as they convert to Trans-Fatty Acids which increase breast cancer risk.
- Eliminate completely artificial sweeteners and tobacco products. Eliminate or reduce consumption of caffeine, alcohol, high fat dairy, and chocolate. Reduce consumption of simple sugars.
- Increase cruciferous & dark green leafy vegetables, legumes, and whole grains (Organic if possible).
- Increase complex carbohydrates to 70% of daily caloric intake. Consume smaller, more frequent meals or snacks. Try not go more than 4 hours during any day or 12 hours overnight without food.
- Drink plenty of water. 8 glasses daily. Fluid restriction can be harmful.
- A sound diet is enhanced by exercise - so exercise 30-40 minutes four or five days per week. Talk to your doctor regarding the right amount of exercise for you!
- Folic acid - a B vitamin - is important for preconception nutrition. Folic acid may help prevent some birth defects. Folic acid can be found in any prenatal vitamin [1], and in leafy green vegetables.
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