Six Pregnancy Nutrition Tips
Try to eliminate as many toxins from your food as possible such as caffeine, food additives and preservatives, artificial sweeteners such as aspartame and artificial flavors such as MSG and nitrates (a curing salt) added to prepared meat. Caffeine is a dehydrating, and leaches minerals from bones for digestion. It’s best to drink stimulating herbal teas such as peppermint and ginger, grain coffee’s such as dandelion root, and fresh juices for energy.
For calcium daily intake 1200 mg a day include organic milk, yogurt and cottage cheese if there is no allergy, fortified rice milk, oat, hemp, almond and soy milks are great in a smoothie or with cereal, or add to tea or have an 8-ounce glass. Tofu, almonds, tahini and green products such as greens plus, which has (spirulina) are great sources of calcium.
Try eating a protein at every meal 50-60 grams a day, such as organic meats and cheese, fish, beans, lentils, nuts, seeds.
Eat at least two servings of green leafy vegetables like spinach, broccoli, kale, swiss chard, sprouts, beet and collard greens this will also provide a substantial amount of vitamins and minerals.
Nausea – it may be triggered by changes in body hormone levels, slower digestion, low blood sugar and insufficient B vitamins. Try not to let your tummy go empty; eat more frequent small nourishing meals. Before getting out of bed in the morning, try eating a dry cracker or toast. Limit fats and refined sugars. Always carry a snack with you like a banana and increase your intake of B vitamins especially B 6.
Constipation – eat lots of whole grains, fresh and dried fruits, raw vegetables. Psyllium husks before bed with lots of water throughout the day or aloe vera juice in the morning. Hot water with lemon is excellent to start peristalsis in the morning.
Heartburn – is a form of indigestion an increase or decrease of gastric juices. If you are continuously taking antacids this could make the problem worse rather than improve, you can become dependant on them and they don’t help the root of the problem, they cause water retention and can destroy B vitamins. Try Eat slowly and not on the run, cut down on fats, fried foods, and refined sugars in cakes, and pastries these will only aggravate the problem. Try to avoid candy, pickles, vinegar, and spices. Eat small frequent meals.
Be kind to yourself and your baby. Eat the most wholesome foods you can while you’re pregnant. Develop cooking habits which preserve nutrients, such as steaming or eating as much raw as possible. Healthful food is one of the best investments you can make towards the future of your entire family.