We want to aim for healthy nutrition as often as possible no matter where we are in our lives and pregnancy is no exception. Now that you are pregnant you are not only nourishing your own body but you are also nourishing the life growing inside of you. During pregnancy, nutrition is key for healthy development of baby and keeping mom functioning at her best as well. But pregnancy brings with it challenges like nausea, morning sickness, fatigue, cravings and a host of other symptoms all of which can impact your nutrition. Today we are going to talk about 7 basic tips that can help you keep your pregnancy nutrition on track and keep both you and your baby as healthy as possible.
Tip 1: Don’t Strive For Perfection
During pregnancy avoid trying to reach perfection with regards to your nutrition. Yes, we want to eat as healthy as we can as often as we can, but there are going to be situations where that’s just not possible and that is okay. When battling things like morning sickness or cravings be sure to eat in a way that makes you feel good and satisfied when you finish. There is nothing worse than eating a meal and being hungry 30 minutes later. Be sure that you choose food that tastes delicious and foods that leave you feeling full.
Tip 2: Do Not Try to White Knuckle Your Way Through Cravings
Food cravings are a part of pregnancy for many women and these cravings can happen for a wide variety of foods. Often they stereotypically happen for less healthy food options. Although we want to make the healthiest choices we can during pregnancy sometimes it is better to give in to these cravings. If you have a craving for a food try taking a step back and waiting 15-20 minutes or perhaps try eating something else. If after this waiting period you still have your craving allow yourself to have whatever that craving is. Try eating only half of your typical serving. Try eating half of it and wait another 20 minutes, if you still want the rest of it after 20 minutes then go ahead. You might find that a small amount of the food is enough to satisfy the craving. Remember, that you want to feel good after eating and giving in to your cravings at times may help you do that. Don’t beat yourself up over your cravings, it’s okay to indulge!
Tip 3: Eat Whole Foods
Eating whole foods is something that you may have heard before but during pregnancy it is something that is key. Whole foods are foods that closely resemble the foods that they came from. This could include thinks like fruits and vegetables that are pulled off the tree or vine or directly from the ground but it can also include things that are slightly processed yet are still close to the source they came from (think meats, whole grain options, ect). Whole foods are nutrient dense and minimally processed so they include many of the vitamins, minerals and other nutrients that you and your baby need to maintain the best health during this time. Minimally processed foods can also support your mental and emotional health. Look to whole grains, fruits, vegetables, meats, nuts, seeds and any other products that are in their most natural form as good sources of foods to eat during this time.
Tip 4: Eat the Rainbow
Many people do not eat enough fruits and vegetables so aim to include these with as many meals and snacks as possible during the day. When eating fruits and vegetables aim to eat the rainbow. Most of us stick to our main fruits and vegetables but expanding that and including lots of colour means you are getting more vitamins and minerals which can lead to more optimal health. Consider the following colours when choosing your fruits and vegetables; white (onions, mushrooms, garlic, bananas), yellow (butternut squash, peppers, yellow squash, pineapples), orange (peaches, pumpkin, carrots, sweet potatoes), red (beets, cherries, watermelon, tomatoes, radishes), green (varieties of lettuces, spinach, avocado, kiwi, lime), and blue/purple (eggplant, purple cabbage, plums, blueberries). If possible aim to get all colour groups in each day including a large variety of fruits and vegetables in your diet.
Tip 5: Dealing With Food Aversions
Nausea and vomiting affect about 70-80% of all pregnant women. Although this is common and normal during pregnancy it can make healthy eating (or sometimes eating at all) very challenging. If you are suffering from food aversions try sticking to bland foods as much as possible and avoid adding spices and seasonings to your food. You can also try eating starchy foods like rice, bananas, breads and potatoes. You may find that eating smaller, more frequent meals can help reduce nausea as well. If you are struggling to eat much of anything consult your doctor as they can give additional advice or medications to help with the nausea and ensure you are able to provide your body and your baby with the nutrients they need from the foods you are eating.
Tip 6: Drink Your Water
Many people don’t drink enough water. Keeping hydrated is especially important in the postpartum stage especially if you are breastfeeding so working on increasing your water intake now can be beneficial. Aim to drink about half of your body weight in ounces each day. If this is a large increase compared to the amount of water that you are drinking right now start slowly. You don’t want to feel waterlogged just to get enough water in. Slowly increase your water intake over a period of a few weeks. Think of thirst the same way that you think of hunger. If you are feeling hungry you will eat something to satisfy that hunger, if you are thirsty drinking something should satisfy that feeling as well. If you find that you struggle to drink water you can try squeezing lemon or lime into your water, add other fruits or vegetables and let it sit overnight or try sparking water instead to increase your water intake.
Tip 7: Keep It Simple
Eating healthy shouldn’t be hard. Don’t put pressure on yourself to be perfect. Although nutrition is important during pregnancy to help your baby grow strong and healthy that doesn’t mean it needs to be complicated or that it should stress you out. Stress is likely going to happen around so many things in your pregnancy so don’t let your nutrition be one of them. Eat healthy when you can. Choose whole foods as often as possible and eat foods that make you feel full and satisfied. If that sometimes means that you are going to eat some ice cream that’s okay. Eat it and move on and most importantly, don’t let yourself feel guilty about it. We require food to live but food should not be stressful or all consuming, don’t let food and nutrition run your life. It’s not necessary nor does it help you live a healthy life. Try things like bulk cooking or buying pre-cooked rotisserie chickens, pre-cut fruits and vegetables, pre-made salads, have smoothie ingredients on hand. You can also consider things like having your groceries delivered or ordering your groceries online and picking them up. Try to make eating healthy work in your life and as easy as possible. This will also make the transition when baby arrives easier if you are developing some of these habits now. Remember that nutrition is key to a healthy pregnancy, but that doesn’t mean that it can’t be simple and easy to stick to. Find what works well for you and go with that because you are the only person that it has to work out for.
Remember that you are growing a human being and that your body needs fuel in order to do both that and keep you functioning in your everyday life. There will be days in your pregnancy where you will have no problem choosing healthy options and you will feel great. There will also be days where eating healthy seems like the hardest thing in the world. Remember to do the best you can and give yourself grace through the process and you will make all the right choices for both you and your baby.
Are you looking for nutrition, health or fitness coaching options. I am currently taking on coaching clients and would love to work with you. Contact me here to book your no obligation, free consultation today and we can talk about a plan that will work for you. We will consider your lifestyle, commitments and anything else that could impact your health and fitness journey and devise a plan and schedule that fits into your life, instead of letting it run your life. Until next week friends! Have a wonderful day!
ashleepedlowcoaching.ca 