More Nutrition Tips for the Pregnant Lady

No matter how far you are along in your pregnancy, it is always important to practice caution and good form when exercising. Nutrition should play a big role in your life as well during this time - no dieting! Even though it may be uncomfortable to gain weight when we have been told all our lives to try to stabilize or lose weight, remember: you are a healthy mom-to-be! Don't be critical of your weight gain! You will have plenty of time to lose it after the baby is here. The biggest concern right now is the health of the baby. Focus on complex carbohydrates, lean proteins, and UNsaturated fats. Here's a simple list to get you on the right track:

* COMPLEX CARBOHYDRATES *

oatmeal
whole grain breads
whole wheat breads
brown rice
all fruits
most vegetables (white potatoes should be eaten in moderation, as it can affect your blood sugar level like white sugar and other simple carbohydrates.)
legumes
high-fiber cereal
dill pickles
low-fat yogurt
skim milk (or 2%)
soymilk


* LEAN PROTEINS *

eggs
reduced-fat cheeses
chicken breasts (avoid fried as much as you can)
turkey breast
lean ground turkey and beef
tuna
salmon
skim milk (or 2%)
low-fat yogurt
cottage cheese
almonds, peanuts, cashews
peanut butter
top round steak
top sirloin steak
shrimp
lobster
crab
soymilk
soybeans


* UNSATURATED FATS *

avocado
sunflower seeds
pumpkin seeds
almonds, cashews, peanuts
cold-water fish
olive oil
safflower oil
canola oil
sunflower oil
flax seed oil


* FATS TO AVOID/USE LIGHTLY *

butter
fried foods
mayo
sweets
whole-fat dairy products


This list is here to give you an idea on eating well. These foods provide good nutrition for you as well as your growing baby - both of you benefit! If you have anything to add to these lists that were not mentioned, please comment! As far as cravings go, DO NOT be afraid to give in to the occasional ice cream and french fry needs (YES they are NEEDS at this time!). You are pregnant - what better time to enjoy something that you absolutely crave? Aim to be healthy 80% of the time and enjoy some unhealthy (but safe!) cravings 20% of the time.

As a pregnant woman, you need to really pay attention to what you are eating since some foods can harm the baby. This list of foods provides you with important notices of foods to avoid throughout your pregnancy:

* Foods to avoid during pregnancy *

raw meats (if you've ordered rare or medium rare in the past, now is the time to start leaning towards medium or medium well!)

deli meats

fish with high mercury levels (examples include shark, swordfish, king mackerel, and tilefish. Canned, chunk light tuna generally has a lower amount of mercury than other tuna, but still should only be eaten in moderation.)

smoked seafood

raw eggs (no cookie dough for a while!)

raw shellfish

soft cheeses (examples are Brie, Camembert, Roquefort, Feta, Gorgonzola and Mexican style cheeses that include queso blanco and queso fresco, unless they clearly state that they are made from pasteurized milk, then they should be okay to eat.)

unpasteurized milk or cider

pate

caffeine

alcohol

unwashed vegetables

Again, any lifestyle changes you make for the better will not only benefit you but baby as well. Hopefully, these lists helped in giving you some good examples of healthy eating to get you and baby on the right track! As always, talk to your doctor with any medical questions or lifestyle changes.

Until next time, stay well!