Nourish Your Journey: Healthy Eating Habits During Pregnancy

Yay! You're pregnant! Excitement likely bubbles over, but amidst the baby clothes shopping and nursery decorating, a crucial question arises: "What should I eat?" Fear not, mamas-to-be! This guide will debunk myths and dish out the science-backed facts on what to include (and avoid) in your pregnancy diet.

Food for Two? Not Quite, But Eating for Quality Counts!

While the saying "eating for two" might be ingrained in popular culture, it's actually a misconception. The National Academies of Sciences, Engineering, and Medicine (NASEM) recommends only needing an extra 300-500 calories per day during the second and third trimesters. The focus should shift towards nutrient-rich eating habits that benefit both you and your developing baby.

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Must-Have Munchies for Mom and Baby:

• Folate Power: Studies show folic acid, a B vitamin, can help prevent neural tube defects in the baby. Aim for leafy green vegetables, lentils, and fortified grains.
• Iron Essential: Iron carries oxygen to your baby. Lean meats, fish, beans, and iron-fortified cereals are your allies.
• Calcium for Strong Bones: Calcium is crucial for building your baby's bones and teeth. Dairy products, leafy greens, and fortified foods are your calcium champions.

Foods to Limit or Avoid:

• Mercury: Limit high-mercury fish like king mackerel, swordfish, and tilefish, as mercury can harm the developing nervous system. Opt for salmon, tuna (limited quantities), and shrimp instead.
• Raw Deal: Raw or undercooked meat, fish, and eggs can harbor harmful bacteria. Stick to fully cooked options to avoid foodborne illness.
• Unpasteurized Products: Unpasteurized dairy products and unpasteurized juice can also harbour bacteria. Enjoy pasteurized options to stay safe.
• Caffeine: While a moderate amount of caffeine (less than 200mg per day) might be okay, excessive intake can impact fetal development. Limit coffee, tea, and soda.

Cravings Got You Hooked?

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Food cravings are a common pregnancy experience. While occasionally indulging in a pickle and ice cream combo won't hurt, prioritize nutritious choices most of the time. Try healthy alternatives to satisfy cravings- for example, frozen yogurt instead of ice cream, or pickles with a protein source like cheese.

Check out Gytree’s 12-month Pregnancy Support programthat offers personalised guidance throughout your pregnancy. Eating during pregnancy isn't about restrictive dieting, it's about mindful choices that nourish you and your growing baby. Embrace a balanced diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Don't hesitate to consult our Gytree experts for personalized guidance throughout your pregnancy journey.