A Healthy Take on Eating-for-Two!

Are you trying to conceive or eating for two? Worried about which foods are safe during pregnancy?

We’ve got your covered with tips on healthy eating during pregnancy to get your body what it needs to grow a happy, healthy baby!

Diet Recommendations 

• In pregnancy, women should follow their intuition when choosing food, as this sense is heightened.

• Once you are pregnant, your calorie needs increase by 300 calories daily. Don’t be fooled by the “eating for two” analogy.

• General recommendations:
  • Avoid intoxicating substances (alcohol, cigarettes, marijuana, recreational drugs)
  • Caffeine – limit to <200 mg daily (1-2 cups)
  • Focus on fresh, colourful vegetables (green veggies are a great source of folate (prevents neural tube defects), vitamin B12 (for blood production and energy), and magnesium (used in every cell of the body).
  • Fruit in moderation – while fruit are loaded with vitamins and minerals, they are still fairly high in natural sugars and should not been eaten in excess.
  • Omega-3 – found in wild pacific salmon, rainbow trout, walnuts, chia seed, hemp seed, flax seed, and pumpkin seed. Avoid high-mercury fish.
  • Protein and healthy fats are excellent choices for maintaining healthy blood sugar levels and satisfying hunger. Avocado, trail mixes, hummus or nut butters and veggie sticks all make great snacks. Eggs and protein smoothies are also great choices.

• Reduce processed food by opting for:
  • Whole-grains instead of white bread
  • Fresh veggies instead of canned
  • Honey, molasses, pure maple syrup instead of refined sugar or synthetic sweeteners

• Foods to avoid due to the risk of bacterial-contamination:
  • Raw fish and seafood
  • Undercooked meat, poultry, and seafood
  • Deli-meat (including hot-dogs, cold-cuts (non-dried), pâté, smoked seafood)
  • All food with raw egg (cookie dough, homemade Caesar salad dressing, etc)
  • Unpasteurized dairy products (soft cheese, milks)
  • Unpasteurized juices
  • Certain deli salads (egg, pasta, or tuna salads containing mayonnaise)
  • Raw sprouts (alfalfa sprouts, broccoli sprouts, etc)
  • Ensure to wash all produce

 

If you are trying to conceive or recently pregnant, a Naturopathic Doctor can help keep you have your healthiest pregnancy, while reducing unwanted symptoms and risk of complications.

 

Click here to get started!

 

– Dr. Meghan McNaughton, ND