Overweight and Trying for a Healthy Pregnancy? 5 Healthy Diet Tips For Pregnancy

5 Tips for A Healthy Diet For Pregnancy:

1. Eat more leafy greens. Leafy greens such as kale, collard greens, spinach, and dandelion leaves (a bitter green, but packed with nutrients) are excellent sources of calcium, fiber, phytonutrients, and especially folate–a vital nutrient for a developing baby. There is a clear link between low folate and birth defects in babies. Folate is sensitive to heat, so try to eat some of these veggies raw (like in a salad or smoothie).
2. Consume fatty fish at least twice a week from “safe fish” such as wild caught salmon or canned light tuna. You could also reach for eggs in addition or instead, as both are great sources of DHA, an essential omega 3 fatty acid for the baby’s cognitive and vision development. Both contain vitamin D as well, which helps prevent skeletal abnormalities and ensures proper bone growth. In addition, eggs provide choline, an important nutrient during the early stages of pregnancy. For vegetarians or vegans, flax seeds, chia seeds, and nuts are a good source of healthy fats.
3. Limit your coffee and tea intake, as it inhibits the absorption of iron, a mineral needed to make hemoglobin and transport oxygen throughout your body (and the baby’s body). For an energizing, thirst-quenching drink, try this pear zinger juice!
4. Ensure adequate iron intake, especially if vegetarian or vegan. Fortified cereals, beans, and spinach are good sources of plant-based iron.
5. Last but not least, now is the time to cut down or eliminate alcohol consumption and intake of high fat or fried foods, high sugar foods such as soda, and processed foods with added chemicals. Alcohol contributes to weight gain and you don’t want to risk your baby’s life by consuming it while pregnant. Also, if you aren’t sure about what the ingredients are in your food, then you probably shouldn’t be eating it. Instead, try to cook more often and increase your intake of whole foods, fruits, vegetables, whole grains, nuts and seeds. Try this soothing chicken soup or this healthy quinoa fried rice for your next wholesome meal!