Your diet affects the growth and development
of your baby and your health during your pregnancy. This section recommends foods that
help with many of the discomforts of pregnancy.
The discomforts of pregnancy :
Constipation: This common problem can be avoided or helped by eating a
diet rich in fiber and by drinking lots of water. Eat a lot of fresh fruits and vegetables
as well as whole grain breads and cereals to increase the amount of fiber in your diet.
Keep a water bottle with you throughout the day to help you drink the recommended
eight 8 ounce glasses every day. Prune juice is a quick and simple remedy for
constipation.
Indigestion: To help prevent or relieve indigestion, try eating 5 or 6
small meals throughout the day instead of 2 or 3 larger ones. Avoid drinking large amounts
of fluids with your meals. Avoid gas-producing foods, such as beans or broccoli. Also
avoid spicy or greasy foods.
Morning Sickness: Feelings of nausea may be relieved by eating low-fat,
high carbohydrate snacks like dry toast, plain crackers, or cereal. High protein foods
also help. Some women find relief from drinking ginger ale or ginger tea and by eating
ginger snap cookies. Eating small, frequent meals is often the best remedy. Keep snacks
with you and next to your bed so that you can keep a small amount of food in your system
to help ward off nausea. Drink fluids between meals instead of with your meals.
Food that should be avoided during pregnancy
:
Alcohol: Researchers have not been able to determine a risk-free level of
alcohol intake during pregnancy. It is best to not drink any alcohol during your pregnancy
to be sure your baby will not develop Fetal Alcohol Syndrome (FAS), the most common cause
of mental retardation in babies. Babies with FAS have permanent mental retardation and
behavioral problems. If you have been drinking during your pregnancy, it is not too late
to quit. Talk with your health care provider if you need help with quitting.
"Empty" calories: Food and drinks which have little or no
nutritional value should be consumed in limited amounts. These include pop, candy, and
other items high in sugar. Eating too many "empty calories" instead of
nutritious foods will lead to unnecessary weight gain and will not contribute to your
baby's development.
Fish: Large fish may be contaminated with mercury so you should avoid
swordfish, shark, and marlin and limit the amount of tuna you eat to no more than 1/2
pound per week. Freshwater fish may be contaminated with pesticides and other toxins.
Because these toxins usually accumulate in fat, stick with low-fat fish and trim the fat
off the fish you eat.
Raw eggs: Avoid foods with raw eggs such as cookie or pancake batter,
Caesar salad dressing, and homemade eggnog, to decrease your exposure to bacteria.
Undercooked or raw meat: It is wise to steer clear from meat, poultry,
and fish that has not been thoroughly cooked, so that you and your fetus are not exposed
to harmful bacteria.
Finally.......
Good nutrition during pregnancy is one of the most important factors of taking care of
your fetus. It may seem like there are a lot of nutrients to obtain and things to think
about, but you can easily meet the requirements by following a varied, healthy diet. If
you have any questions about your diet, discuss them with your health care provider. |
