When I say the words healthy eating, what are your first thoughts?
Eating healthy can seem like such a battle! No one seems to agree on what "healthy eating" really means, old habits can be hard to kick, and being pregnant can sometimes be rough enough to feel like you can justify eating whatever you want!
Let's break it down to five simple things you can start doing right now to give your diet a healthy boost! Your body will thank you! You'll feel better, and you'll be more confident that you're giving your baby the best start you can!
1. Drink. Water.
It's so important to stay hydrated during pregnancy! Your body needs water to pump all of your blood (you have 1.5 times your normal blood volume during pregnancy!) around your body to get all the good nutrients to your baby and get rid of any waste. Being dehydrated can also cause pre-term contractions, which is a scare no one wants to have to deal with!
If plain water isn't your favorite, try adding a squeeze of lemon or lime, or mix it up with some herbs or fresh cucumber slices. Aim for at least 8 glasses of water per day. You can do it! Carry around a water bottle, and make sure you have water cups or bottles in various rooms around the house so there's always water within arms' reach.
I also find that when I drink enough water, I make healthier choices about what I eat. So that's tip #1!
2. Focus on What You ARE Eating (Not On What You AREN'T Eating)
It can be so frustrating to feel like you have a mile-long list of "off-limits" food and drinks. Instead of worrying about what you shouldn't eat, you'll feel much happier if you focus on the healthy food choices you are making. Rather than agonizing over missing out on sweets or soda, shift your focus. Plan out a yummy, nutritious breakfast. Stock up on healthy snacks. Find food that you enjoy that is also good for you, so you worry less about what you're missing out on and focus more on enjoying the good food you're feeding yourself and your baby!
3. Choose Fresh Fruits and Veggies!
As I kid, I LOVED vegetables.
Yep, you read that right. Loved them! And I still do! In the summer, I would eat toast with tomatoes for breakfast and tomato sandwiches for lunch. My sister and I would play truth or dare so that we could dare each other to go pick us fresh peas from the garden. Broccoli has always been a favorite. Salad is legit my FAVORITE food. No joke. Yum... just writing this is making me want some!
What's the trick? I really believe it's because I grew up with a GIANT garden and got to taste the best of the best of vegetables and enjoy their freshness and flavor. Finding good-quality, fresh produce can make a huge difference in how enjoyable it is to munch away on fruits and veggies.
Summer and fall are a great time to find your local farmers market and buy some delicious food! The Provo Farmers Market is on Saturdays from 9-2, and at my visit last week I got some DELICIOUS peaches and plums and saw a huge variety of garden-fresh vegetables. Put it on your calendar and check it out! Note that there are some changes from the "norm" for COVID-19. Wear a mask and follow the one-way traffic signs so that it can stay open all season!
4. Find Your Favorite Protein
Protein is critical during your pregnancy! Find out what your favorite proteins are, and make sure you eat plenty every day. (The American Pregnancy Association recommends 75-100 grams per day!) Try pairing two incomplete proteins (e.g. rice and beans, peanut butter and whole grain bread) to get a complete protein. Here are some ideas for proteins to get you thinking:
And check out this post for more about being a vegetarian during pregnancy.
5. Kick Cravings with Go-To Favorites
Find some favorite healthy snacks for when you're craving junk food. I often find that if I want a sweet treat, an apple with peanut butter will hit the spot, and I feel way better after eating it than I do after giving into cravings!
If you sometimes eat too many cookies or potato chips, don't throw in the towel on your healthy eating plan. Keep moving forward with nutritious choices and give yourself grace to be imperfect--we all are!
12/19/2022 04:58:23 am
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1/31/2023 07:48:15 am
Thank you for this Article. It was very useful and much needed as I wanted to know about healthy foods and it helped me a lot. Thanks again.
4/14/2023 01:48:19 pm
My wife's pregnant, and we just found out about it a few hours ago, so we're still in shock. We're relieved that you talked about healthy eating and its importance for pregnancy, so we'll ask about it when finding an OBGYN specialist. Thanks for the importance of eating vegetables and fruits to achieve a healthy pregnancy.
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Hi, I'm Sara. I'm a childbirth educator and birth + postpartum doula serving Utah county. I'm a twin mom (plus one!), natural VBACer, and birth lover!