Sensible Diet Tips For Pregnant Women

A pregnancy calls for not only extra calories, but a proper balance of nutrients as well. Of course, the best source of nutrients is from whole foods, but sometimes it’s more convenient to supplement to make sure you’re getting the right balance of each nutrient.

* Iron – 30mg daily or as directed by a physician, needed for the increased needs of mother and baby (be sure to get adequate fiber as iron can cause constipation)
* Protein – increase protein levels by drinking protein shakes (without unnatural sugars)
* Vitamin B complex – 50mg of major B vitamins twice daily
* Folic acid – 400mcg daily to reduce chance of birth defects, especially in the first few weeks of pregnancy
* Vitamin C – 500mg twice daily to provide healing and regeneration to delicate tissues
* Zinc – 25mg daily to ensure proper birth weight
* Acidophilus – use as directed on label to ensure proper immune function of both mother and baby
* Calcium – 1500mg daily to form healthy bones and teeth and prevent premature birth
* Magnesium – 750mg daily to support calcium balance in the system
* Vitamin E – 200 IU daily to prevent low birth weight (do not take during the last month of pregnancy)

Foods to Avoid

Your body may be having some pretty powerful cravings at all hours of the day, but some foods should be limited or cut from your diet completely while pregnant. This may require a deliberate change in your eating habits, but if you’re feeding yourself properly, you won’t miss any of the following foods.

* Eliminate processed, junk food or drive thru
* Reduce coffee intake to one cup per day
* No rare meat, raw fish or grilled meats
* Do not use sugar substitutes
* Exclude deli meats and soft cheeses
* Absolutely no alcohol or tobacco
* Use animal fats and sugars sparingly

The requirements of each individual pregnancy are unique to the current health of both mother and baby. You’ll want to meet the specific nutritional needs that your body may need in addition to what the baby needs during your pregnancy, so be sure to consult with your health care practitioner before starting any type of diet, especially if you are pregnant. If you’re breastfeeding while pregnant, your needs are increased even more, making it especially important to have a proper diet plan in place.

Be careful, however, of taking all of this too seriously and causing stress or tension for both you and your baby. Relax and listen to your inner wisdom and eat what your body guides you towards, rather than trying to force too strict of a plan on yourself. In the end, most babies are happy and healthy even if mom needed a greasy burger every once in a while.

Author

This article was written for Insights-on-Health.com in 2014 by Vicki Wiepking. Vicki is a 2008 graduate of The McKay Method School of Energy Healing in Bozeman, MT, and a certified Flower Essence Practitioner. She is the owner of Rasa Deva Wellness in Bozeman, where she offers a unique combination of energy healing, flower essences and essential oils to her clients. Vicki currently teaches energy healing classes at both the McKay Method and HealthWorks Institute.

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