How Can I eat Healthy During Pregnancy?
Since we’ve been discussing the genetics of what happens in the womb, what are the guidelines for having a healthy pregnancy?
What you eat and how active you are determines your child?s future well-being. Although specific recommendations may vary hitting these key foods will help set the tone for health.
Here is a checklist for healthy eating for fertility, pregnancy, or breast-feeding.
Strive for balance in your diet:
- Protein – lean sources of beef, lamb, chicken, and fish; eggs, nuts/seeds, nut butters at each meal and snack
- Carbohydrates – fruits, vegetables, and unprocessed whole grains
- Fats – omega-3 rich and monounsaturated fats (avocados, nuts/seeds and olive oil) on a daily basis:
- ALA – found in ground flax seed
- DHA -found in fish and fish oil
- EPA – found in fish and fish oil
Eat or drink dairy – 3 to 4 servings of plain low fat yogurt, cottage/ricotta cheese, hard cheeses (grass-fed)
Consume fruits – 1-2 servings per day, including one citrus or vitamin-C rich fruit
Eat your vegetables – 2-4 servings of dark green leafy and orange/yellow/red daily
Choose real, whole foods – avoid processed and refined foods. Choose fresh, unprocessed foods, and as much as possible, organic and non-genetically modified foods and animal products that are grass fed.
Avoid diet foods or foods with non-nutritive sweeteners.
Minimize caffeine and avoid alcohol