Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well-balanced diet and take prenatal vitamins.
Here are some I recommend to keep you and your baby healthy.
Goals for Healthy Eating When Pregnant
Eat a variety of foods to get all the nutrients you need. And this goes for all year around! not only when you are pregnant;)
Grains, fruits, vegetables, dairy products, healthy fats and most importantly protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets( sugar, simple carbohydrates) sparingly.
Choose foods high in fiber that are enriched, such as whole-grain breads, oats, broccoli, as well as fruits and vegetables.
Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should maybe add a prenatal vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
Eat iron-rich foods, such as lean meats, spinach, beans to ensure you are getting 27 mg of iron daily.
While you’re pregnant, you will need 250 micrograms of iodine a day to help ensure your baby’s brain and nervous system development. Choose from a variety of dairy products — milk, cheese (especially cottage cheese), yogurt — as well as baked potatoes.
Good quality of omega 3 is essential, such as wild salmon or wild tilapia or cold pressed omega 3 fish oil.
Good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew,green peppers, tomatoes, and mustard greens, papaya, broccoli, cauliflower, Brussels sprouts. Pregnant women need 70 mg of vitamin C a day.
Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
Vitamin A every other day or so. Sources include of vitamin A carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe