Tips for a Happy and Healthy Pregnancy

Many complications can occur during pregnancy such as birth injuries and preterm labor. However, recent research suggests that a healthy diet during conception and into the second trimester can help reduce the rate of complications. Mothers in the study who ate a well-balanced diet high in produce, whole grains, nut, and legumes had a reduced risk of gestational diabetes, pregnancy-related blood pressure disorders, and preterm birth.

During pregnancy, eating a well-balanced diet can ensure that your baby is receiving a variety of micronutrients that they can use to help grow. While a complete diet is not a replacement for a prenatal vitamin, you can receive many of the essential vitamins your baby needs from food.

When incorporating fruits and vegetables into your diet, the more colorful the better. Different colors contain a variety of phytonutrients that each come with their own health benefits. Integrating these foods into your diet doesn’t have to be hard either! There are many tips you can try to add more yummy fruits and veggies to your meals.

Micronutrients in Foods

During pregnancy, your body goes through numerous changes, and therefore your nutrient needs also change. There are several nutrients that you will need to incorporate into your daily intake to ensure proper growth in your baby. Here are some popular micronutrients and foods you can find them in:

Calcium: Many dairy products are good sources of calcium such as milk and yogurt. Just make sure that everything is pasteurized before consuming and avoid soft cheeses to reduce your risk of foodborne illness.

Folic Acid: This nutrient can help reduce the risk of your baby being born with neural tube defects. Some food sources include nuts, beans, eggs, and dark green leafy vegetables.

Iron: Your body uses iron for several processes, including oxygen transportation. You can obtain iron from citrus fruits, green vegetables, and lean beef. When eating iron, try to pair it with Vitamin C to enhance absorption.

B-Vitamins: The B vitamins are used for the digestion of macronutrients – fat, protein, and carbohydrates. You need them for energy production as well as the formation of blood cells. You can obtain B vitamins in many animal products like meat as well as fortified cereals.

Incorporating More Fruits and Vegetables

Eating the recommended number of fruits and vegetables can be challenging for some. However, there are simple tricks and tips you can try to increase your vegetable consumption without drastically changing your diet. Here are some of my favorites:

Green Smoothie:You can add some sort of green vegetable, like spinach, to a fruit smoothie. You are adding fiber and a variety of micronutrients you otherwise wouldn’t be intaking.

Pasta Primavera: If you like pasta, try adding sauteed vegetables to some spaghetti to create a more colorful plate.

Vegetable Omelet: Mix some chopped vegetables like mushrooms, onions, or even some jalapeno pepper for an added kick to your omelet.

Overnight Oats: An easy breakfast on-the-go that you can prepare the night before. Throw some oats, cut up apples, and cinnamon into a jar, and top with milk.

There are so many fun ways that you can mix up your diet and create a well-balanced meal. Have fun in the kitchen! However, always check with your doctor, especially when pregnant, to ensure you are intaking enough micro and macronutrients.

Your Turn to Action: What ways are you going to add new foods to your diet? Let me know in the comments below.