Maintaining a healthy diet during pregnancy is crucial for both you and your baby. Good nutrition supports your baby’s development and prepares your body for the demands of pregnancy and childbirth. In today’s episode of Nourish, I’m going to share ten specific, actionable nutrition habits to adopt for a thriving pregnancy. My goal is to help parents-to-be have a healthy pregnancy and give their growing babies a headstart in life with the power of good nutrition.
1.Eat a Pear Every Day for Fiber Pears are an excellent source of dietary fiber, which can help prevent constipation, a common issue during pregnancy. Incorporating one pear a day can keep your digestive system regular and support overall digestive health (Journal of Perinatal Medicine, 2017).
2. Keep Your Prenatal Vitamin Next to Your Toothbrush Even with a healthy diet, prenatal vitamins are essential. They fill nutritional gaps and provide crucial nutrients like folate, iron, and iodine, which are vital for your baby’s development. I see so many clients who forget to take their vitamins, especially with ‘baby brain’, so one tip I commonly recommend is to link this new habit to an existing habit such as brushing your teeth.
3. Fill your Water Bottle up Each Morning Water requirements skyrocket during pregnancy. Proper hydration minimises pregnancy side effects such as nausea, constipation and fluid retention. Yet I see so many mammas who don’t drink adequate water. Try to start a habit of filling your water bottle up each morning and aim to have it finished by a certain time during the day to ensure that you are drinking adequate water each day. Your hydration requirements increase again when you’re breastfeeding, so you can thank me for encouraging you to develop this habit now, later!
4. Get Used to Eating Snacks If you’re used to eating only 3 or 4 times per day, I’d recommend starting to eat at least 6 times per day. Eating smaller, more frequent nutritious snacks can help optimise pregnancy glucose levels, minimise nausea, and reduce reflux later in pregnancy. Again, it’s also a good habit to develop now, ready for the next few years as you’ll also need to snack more regularly when you are breastfeeding.
5. Pack a Snack Box Each Day Preparing a snack box each day with healthy options like nuts, seeds, fruits, and vegetables can help you avoid unhealthy, impulsive eating, and is good practice for when your little one starts eating solids…..which I know feels like a lifetime away, but I promise you, will be here before you know it!
6. Wash Your Fruit and Veggies Properly washing your fruits and vegetables can help remove harmful bacteria and pesticides, which is especially important during pregnancy when your immune system is more susceptible. Make it a habit to thoroughly rinse produce under running water before eating or cooking.
7. Switch to Decaf Coffee If you’re a coffee lover, switch to decaf to reduce your caffeine intake. High caffeine consumption during pregnancy is linked to increased risk of miscarriage and preterm birth. Decaf options allow you to enjoy your coffee habit without the extra caffeine.
8. Choose Your Fish Days I’m sure you know that it’s recommended that you incorporate fish into your diet two to three times a week to assist with your growing baby’s brain and eyesight development. To ensure you’re getting adequate fish, choose your fish days in advance. For example, you might decide that you’re going to have salmon on Mondays, a white fish on Thursdays and sardines for lunch on Saturdays. Then, it becomes one less thing you have to think about.
9. Have an Early Dinner Eating dinner earlier in the evening can help with digestion and prevent nighttime heartburn, which is common during pregnancy. Aim to have your last meal at least two to three hours before bedtime to allow your body time to digest properly.
10. Drink a Glass of Milk After Dinner Having a glass of milk after dinner can help you meet your increased calcium needs during pregnancy. Calcium is vital for your baby’s developing bones and teeth, and drinking milk can also minimise nighttime reflux. I know that pregnancy can feel overwhelming, but I promise you, it will be easier to work on these healthy habits now, before you baby is born, and if you do so, you’ll be very glad that you did! You might also like to download my free pregnancy meal plan to help you get started.
Just go to www.melaniemcgrice.com/pregnancy. Which habit will you work on first? I’ll look forward to seeing you in my next video!
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