Pregnancy Diet Planning: Maximizing Nutritional Benefits

Crystal Michel
CO-FOUNDER | MPH
Category:
Coach & Doula

Creating A Pregnancy Diet Plan For Mom And Baby

Finding out that you are pregnant is one of the most exciting times in many woman's lives. Knowing that you are currently involved in creating a new life that you will soon be adding to your family can feel almost magical. With all of that excitement, there is a good chance that you will begin to experience a good deal of worry as well. It is only natural that you want to be sure that you are doing all that you can to ensure that your baby will be getting all of the nutrition that he or she needs while they develop. That is why we birth coaches/doulas came up with this post to address the concern. Fortunately, if you follow a few basic rules you can be confident that you are making the right choices.

Factors to Consider in the Pregnancy Diet Plan

The first thing that you should keep in mind when considering your pregnancy diet is that your baby will get almost everything it needs as long as you have access to basic nutrition. The female body has internal functions that will actually deplete nutrition reserves from the mother and give them to the baby. Of course you want to eat as healthy as you can, but it is important to not stress unnecessarily that small mistakes in your diet will be putting your baby at risk.

With that said, having a complete diet tailored to your needs while pregnant is the healthiest choice to make. Some changes will occur in your dietary needs to ensure that baby has the best start possible. The nutrients that you consume will impact the development of your baby each day. This is especially true during the first trimester when the most important bodily functions and organs are formed.

One nutrient that you should focus on adding to your diet is folic acid. This is critical for the development of the baby's brain and neurological system. This can easily be found in breakfast cereals along with a list of other vitamins and minerals that are essential for good health. One bowl of a high quality, low sugar cereal each day can almost ensure that you will meet your dietary requirements.

You will also need more protein while you are pregnant. It is recommended that a woman with child gets at least 3 servings of protein each day. Ideally you will want to choose proteins that are low in fat, but as long as you eat a balance of lean meats, legumes and beans you will get what you need. Fortunately, with these proteins you will also get the folate that the baby needs for ideal developmental progress.

Calcium should be a focus as well. It can be found in dairy products as well as some green vegetables. The same is true for iron, which is important for the production of blood, which carries nutrition to your child. If these are areas that you know you struggle with it is ideal to inform your doctor so they can prescribe a vitamin that will help you to get the vitamins and minerals that you need.

Really, the most important thing you can do is eat a balanced diet. Focus on getting at least 3 different food groups into each meal. If you struggle with nausea, which is common, you can break your meals into snacks. They key is that you keep your mind on nutrition and balance each meal as much as possible. Stressing too much is unnecessary as long as you are mindful of what you eat.

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