Patients who visit Wasatch Midwifery know that we do our best to ensure they have a safe and positive experience during their pregnancy. But we also aim to enhance your overall wellness.
So, while the ice cream in the freezer may be calling your name, we know it’s important to take care of your body and to do your best to fill it with things that are nutritious for you and your baby throughout your pregnancy.
We get it — sometimes you can’t go without that McDonald’s cheeseburger if you would like to maintain your healthy relationships. However, we want to stress the importance of eating healthy foods during your pregnancy. They will help grow your baby and keep you feeling good throughout the day.
Filling up on foods high in fats and sugars can cause excess weight gain and lead to gestational diabetes or other birth complications. Remember, you aren’t eating for two adults. Rather, you should increase a healthy diet by no more than 300 calories each day to support the life growing inside you.
So what can you eat? So many things!
Best Foods for Your Whole Wellness During Pregnancy
- Fruits and Veggies. Dried, juiced, frozen, but preferably fresh, fruits and veggies should be your go-to snack. Fresh produce contains higher levels of nutrients than other types. However, if eating fresh fruit or veggies is difficult, you can incorporate juice. Be choosy, though. Fruit juices are very high in sugar, and negate the beneficial nutrients. Opt for veggie juices like carrot or wheatgrass instead.
- Milk and Yogurt. Help your baby develop healthy bones with calcium. A daily amount of about four servings of dairy high in calcium should be your goal each day. We prefer yogurt for the active cultures. The good bacteria will ease upset stomachs and prevent yeast infections, a common occurrence during pregnancy.
Pro tip: combine your morning yogurt with healthy fruits like blueberries and low-sugar granola.
- Lean Meats. Foods that are high in protein help stabilize your blood sugar, keep you full throughout the day, and are the building-blocks of cells in your baby’s body.
Lean meat is also high in iron, a critical component to developing red blood cells. Iron is also helpful for building your baby’s nerve connections.
For vegetarians, make sure to take an iron supplement or get your daily dose from dark, leafy greens, beans, quinoa, tofu, and lentils.
- Whole Grains.
Carbohydrates are your body’s main energy provider. When you consume the right carbs, you will have more energy throughout the day.
Complex carbs like whole grains and oats are also rich in fiber. Fiber helps relieve constipation, but whole grains are also full of other baby-building vitamins and minerals. Our best choices include whole corn, quinoa, wheat, and barley, just to name a few.
- Fatty Fish. Salmon, and other cold-water fish, are full of essential omega-3 fatty acids. Your body can’t make these acids on its own, and they are, in fact, essential. Vitamins like A and E help reduce signs of prenatal depression. Even more importantly, these vitamins help develop your baby’s eyes and brain.
Great choices of fatty fish include wild salmon, herrings, farmed oysters, and sardines. Pair them with things like fresh salsa and lemon juice for their acidic qualities.
For more information on how to take care of your overall wellness throughout your pregnancy, call the midwives and birthing partners at Wasatch Midwifery. We provide prenatal care and wellness counseling to make sure you are as healthy as you can be before, during, and after the arrival of your little one.