Every day you’re pregnant, eating is just never the same. No matter what trimester you’re in, but especially the first one, it can be quite difficult to eat the proper foods you know you should be eating.
One day you’re starving constantly, but yet you have NO appetite whatsoever and you force yourself to eat only things that you know won’t make you vomit. Other days you can’t get enough food and EVERYTHING sounds good…except those veggies you know you should be eating. Having a list of foods to eat during pregnancy is helpful for those days when it can be hard to find something to eat.
Whether you’re taking your multi-vitamin or not (but you SHOULD absolutely be taking one!), eating the right kinds of foods has a direct effect upon your baby’s health, let alone your own well-being.
List Of Foods To Eat During Pregnancy
The American Journal Of Obstetrics And Gynecology in 2001 with the University of North Carolina showed that iron is the one nutrient that most pregnant women aren’t getting enough of. A simple search will tell you that a lack of iron in children, especially when they’re still inside you developing, will lead to developmental delays and possible learning disabilities in the future because of the brain’s need for sufficient levels of iron.
Iron is the one thing that my doctor recommended I take through my first pregnancy because my red blood cell count was just under desired levels. I also upped my intake of iron-rich foods.
Here are some foods that contain good levels of iron:
- red meat
- dark greens like spinach
- fortified cereals (most are)
But it’s more than just iron. It’s also your protein. I know you’ve had many days where you seemed to just drag all day because you never felt fully nourished. Or nothing seemed to fully satisfy your body, no matter what you ate. Did you have good levels of protein throughout the day, especially first thing in the morning?
I find that if I don’t have eggs in the morning when pregnant, the rest of my day is just awful because I didn’t start with enough to last me and also replace all the energy lost through the night. Dr. Bradley says to shoot for 100 grams of protein DAILY. I know that’s a high number, and I never reached it very often. But I sure felt a heck of a lot better.
Here are some foods that contain good levels of protein:
- lean meats
- fish (mainly salmon, tuna and halibut)
- beans (mainly kidney, white and black)
- dairy products (see how this helps with pain relief)
- seeds and nuts (peanuts, almonds, sunflower)
- see all these foods and tips in this post here
The hardest part about all of this is that eggs and meats are the main foods that become difficult to eat when pregnant. Some days I have to force myself to eat them when pregnant because I literally have NO desire to partake. Even just the smell can be awful, I know.
I’m not suggesting that you force feed yourself all these things even when they make you sick to your stomach, or worse, vomit. Do what you can to get through that first trimester, or past those bad days. And when you’re able to, dish up that healthy serving of chicken or salmon. Your body will thank you later.
Other Foods That Are Excellent
When you’re sure to include the following in a regular basis, you will be getting all of the nutrients you needs to have a healthy pregnancy for you and baby.
- whole grain breads, tortillas
- oatmeal, granola
- citrus fruits, all vegetables
- healthy oils, avacados
- baked potatoes
This video with Dr. Alan Green summarizes good foods and also foods to avoid. (There’s a link at the bottom of this post where you can learn more about things to avoid too.)
Don’t Forget WATER
Your baby is swimming in it. If you don’t have enough, your baby won’t have enough either. The amniotic fluid surrounding your baby is replaced hourly. If there’s not enough of it, you’re baby will start becoming surrounded by it’s own waste.
Ever wonder why some women swell up so much during pregnancy? One reason is because they aren’t drinking enough water. When you aren’t getting enough, you’re body actually starts to store it because it fears it won’t have what it needs.
Dehydration also leads to early labor contractions–NOT desirable especially when you’re not full term. So drink your water! Your blood volume has doubled by the time you’re eight months pregnant, and it’s 90% water, give or take. You don’t want to have complications simply because you’re not drinking enough water. (Learn about one possibility here.)
How to know if you’re getting enough? When you pee, what color is your urine? If it’s a light yellow, you’re drinking enough. Anything darker means you need more water. Yes, you’ll be heading to the bathroom even more so, but it’s worth it.
As always, let me know how you’re feeling! I know it’s HARD to eat right through pregnancy. But you will feel BETTER, have MORE energy, and know that your baby is healthy too.
As always, drop me a note if you have questions. I’m here!