vidaRPM | Nutrition
Eating healthy during pregnancy is important not only for you but for baby! What you eat during pregnancy, your baby also eats.
Taste preferences can start being developed during pregnancy. A healthy diet can help maintain healthy blood sugar, blood pressure, and mood as well as ensuring a healthy weight for you and your baby- reducing the risk for many health complications and diseases
Some essentials nutrients that can be found in a healthy diet can be found here: essential nutrients flyer
Tip for meal and snack planning
Fruits & Vegetables
Make half your plate fruits and vegetables. Eat a variety of colors to get the most benefit.
Whole Grains
Make at least half of your grains whole grains – Try oatmeal, whole grain bread, popcorn and brown rice.
Healthy Hydration
Choose water or low-fat dairy or plant based milks with your meals.
Important Proteins
Vary your proteins – try seafood, lean meats and chicken, eggs, beans and peas and unsalted nuts and seeds.
Processed Meats
Avoid lunch meats (processed meats) unless you heat them to 140 degrees – if you’re at Subway, ask them to toast your sandwich for you!
Unpasteurized Cheeses
Avoid eating soft cheeses that are not cooked.
Do I really need to eat for two?
No. Eating for two can lead to unhealthy excess weight gain. It is actually a myth that you need to “eat for two” during pregnancy.
You do need extra calories, but a gradual increase in calories as your baby develops will be just right! Daily calories in each trimester should come from nutritious foods like lean meats, low-fat dairy products, fruits, vegetables and whole grains. Talk with your doctor or nurse about what calorie count is right for you during your pregnancy.