Nutrition is without a doubt one of the MOST important things to consider during pregnancy. Everything we put in and on our bodies directly affects the little one growing inside of us. Many of you have asked me about my nutritional habits during pregnancy, so today I wanted to share with you some of the Essential Nutrients During Pregnancy and how you can make sure that you are getting everything that you need for you and your little one! First things first, quality Prenatal Vitamins, a good prenatal vitamin is a great thing for any women to be taking if having kids is something that you see in your future. A good prenatal contains all of the essential vitamins and minerals you need for you and baby! Make sure that your prenatal has DHA (omega-3s) and if it doesn’t you will want to add a DHA supplement too. Calcium. This is so important, especially for me because I don’t tend to eat many dairy products. Adding a calcium supplement to your routine can help to assure that you are not calcium deficient. Believe it or not… 68% or women are already calcium deficient and when your body isn’t getting enough calcium from your diet, your baby’s calcium needs will be met by taking calcium from your bones. This can lead to serious complications for mama later on with causing bone health risks, think osteoporosis. Most prenatal vitamins supply 30-40% of our daily calcium need, so that’s why it is important to either supplement or make sure you are getting enough in your diet. Have a dairy intolerance? Don’t worry, there are actually a lot of non-dairy foods you can consume that contain calcium. Edamame, broccoli rabe, sautéed greens like kale or mustard greens, white beans, butternut squash and almonds all contain good levels of calcium. Protein. I am pretty good about getting protein at every meal, but I pay close attention now that I am pregnant. Protein is really important for developing baby! Maybe you don’t eat meat?? That’s okay, try a protein shake! I had a serious aversion to grilled chicken in my first trimester, and I would supplement with homemade protein shakes to help me make sure I was getting my daily recommended amount, without eating meat. Iron. This one is HUGE. Iron plays a crucial role in your baby’s brain development. Getting an adequate amount is so important. You can be sure to get enough iron through your diet by including things like red meat in limited quantities, eggs, beans, spinach and lentils. Folate. Okay… this is another big one! Having enough folate in your diet is crucial to avoiding neural tube defects in your baby. Be sure that your prenatal vitamin has folate in it so that you can ensure you are getting enough. Foods that contain folate are asparagus, dark leafy greens, broccoli, citrus fruits, avocado, beans, lentils and brussel sprouts. Probiotic. Many of you know that I experienced some G.I. issues about a year ago that required me to do some serious cleansing and healing of my gut. That being said, I think taking a quality probiotic is a great idea for anyone to help regulate things in your microbiome and keep your system running smoothly… literally. A few things I would recommend when choosing a probiotic are to use one that needs to be refrigerated, this ensures that the bacteria are alive. Also use a probiotic that has several different strains of bacteria. One brand that I really life and find very effective is Metagenics. Whenever you are thinking of changing anything or introducing a new supplement into your daily routine, be sure to reach out to your doctor and discuss. Your OBGYN and/or midwife will be able to guide you in the right direction and instruct you on all the nutrients you need for your pregnancy. Mamas are different and every experience is different, so be sure to consult with them before implementing any changes.
I send so much love and wish you a very happy and healthy pregnancy! xoxo
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