Changing your pregnancy diet plan can be daunting, but there are many ways that you can incorporate healthy dietary changes into your life without causing a lot of upheaval. Pregnancy and nutrition is primarily about making the kind of lifestyle changes we all should make-whether we're pregnant or not-to ensure our long-term health and well-being.
Most women should make these changes step-by-step. To help facilitate this process, here is a list of the top ten changes you can make in your diet during pregnancy:
1. Increase Your Omega-3 Fatty Acids
Omega-3s have been proven to have a profound effect on your baby's cognitive development, as well as on maternal health during pregnancy. Your nutritionist can point you towards a fatty acid supplement that will help you get the Omega-3s you need.
2. Drink Lots of Water
Most women don't drink enough water, period. This is especially true during pregnancy. However, drinking enough water can cure a lot of pregnancy complaints such as nausea, hunger, water retention, and headaches. You should be drinking half your body weight in water every day as a minimum.
3. Eat Protein with Every Meal
Protein has essential amino acids to aid in your baby's development, and it helps keep you feeling full and satiated for a longer period of time than carby snacks. You should eat protein with every meal, including your snack breaks.
4. Steer Clear of Sugar and Artificial Sweeteners
Sugar is a ticket to weight gain, no matter what food the sugar is in. And artificial sweeteners are packed with troublesome chemicals. Instead, opt for stevia, raw honey, agave syrup, or xylitol to satisfy your sweet tooth without calories or chemicals.
5. Cut Back on Caffeine
You can safely consume 150 mg of caffeine during pregnancy, so aim for cutting back slowly to that amount. That's the equivalent of one cup of coffee or two cups of black tea. From there you can try drinking green tea, white tea, and eventually herbal teas.
6. Stay Active
It can be tempting to lay off exercise when you are pregnant and dealing with complaints like morning sickness, weight gain, water retention, headaches, and so forth. But exercise can actually help ease the common aches and pains of pregnancy. So make a pact to stay active throughout the next nine months-if not the rest of your life!
7. Eat Whole Foods
Whole foods are free of sodium, fillers, and additives that processed foods contain, so they are better for your overall health, as well as your baby's health and well-being. Switching to whole foods can also help you control weight gain.
8. Switch to Organic
Organic foods contain none of the troubling pesticides or hormones that have been shown to cause a negative impact on the health of the expectant mother or your developing baby. You should begin by switching to organic meats and dairy products; from there you can switch to organic fruits and vegetables if you wish.
9. Eat Healthy Fats
Healthy fats are fats like coconut oil, olive oil, organic butter, nut butters, raw nuts, and avocados. These fats are actually good for your baby's development and for your own health. They also help you feel satiated between meals for a longer period of time, helping you curb the impulse to overeat.
10. Take Baby Steps
It can be tempting to try to change your lifestyle overnight. However, behavioral experts agree that it takes at least 21 days to form a new habit. Therefore, you should focus on making small but lasting changes that stick. Don't stress out about changing your whole life overnight.
Are you looking for the best advice for a whattoeatwhilepregnant.com diet during pregnancy? Need advice about pregnancy and nutrition? Visit whattoeatwhilepregnant.com whattoeatwhilepregnant.com for exercise recommendations and eating tips for a healthy pregnancy.
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