How To Take Care of Health’s Pregnant Woman by Buying Healthy Foods
Eating well is a good way to prepare the body for pregnancy. The body changes so much during pregnancy and many important developments take place in the first month. By having a healthy diet that is rich in certain nutrients and low in toxins, you may be able to reduce the risk of birth defects and complications. Not only is a good diet important to the fetus, it is also good for the mother, who will be healthier. Changing your diet to prepare for pregnancy will help you establish good eating habits to carry through the pregnancy, getting your body ready to supply nutrients to the baby and providing your body the best chance of taking care of itself.
The most important thing that a woman should do when she finds out she is pregnant is to start eat healthier. Pregnancy is a perfect reason to start to nourish yourself and your baby in the stomach. It is Ideal to start preparing your body about 6-12 months prior to conception, but this is not realistic for many women, so whether you are planning on getting pregnant or already are, here are some foods to eat to ensure your health, the health of your baby and healthy birth.
Many of the vitamins and minerals in an egg are contained in the yolk! So, start eating the whole eggs not only the whites. Eggs are high in vitamins A, E, D, and K, EPA and DHA, and choline. Choline is essential for proper liver and brain function. Make sure that the eggs come from trusted source, because I highly recommended eating the egg yolks raw. You can also use eggs yolk in smoothies and soups. Eggs yolks are liquid gold, definitely.
Fermented Cod Liver Oil
Fermented cod liver oil (FCLO) is high in vitamins A, E, D and K. Vitamin A helps proper development of the kidneys and lungs. It also ensures a full-term labor. FCLO is extremely high in D Vitamin which can helps develop bones at the baby.
Bone broth is actually wonderful and very delicious. It’s rich in collagen, which helps prevent cellulite and stretch marks! It’s rich in calcium, phosphorous and minerals.
You can make fermented foods on your own or buy them at the store. Fermented foods provide the good bacteria, or “probiotics” that are so essential to our gastrointestinal (GI) tract. This is crucially important for the baby development. Babies need this good bacteria. It also will reduce the risk of autism.
Liver is the most nutritious food on earth. Liver is high in quality protein and is nature’s most concentrated form of vitamin A. It is also high in iron, zinc and copper. It is a great source of folic acid and the B vitamins, particularly B12. Liver is amazing nutritious food.
Seafoods, especially fatty fishes (salmon and sardines) are rich in omega-3 fatty acids. This is great for the mother and the baby. Omega-3 fatty acids reduce inflammation. You can also eat raw oysters, because they are extremely high in zinc. Do not be worry eating them raw, they are very nourishes.
Grass-fed beef is rich with Vitamins A, E, D and K as well as CLA. Grass-fed beef has a better omega-3 to omega-6 ratio than grain-fed beef. It is a great form of easily absorbable iron and is also easily digested.
Fish eggs in many traditional cultures were reserved for women and men who are preparing for conception, for pregnant women and children. Like liver, fish eggs are sacred food. Fish eggs are high in vitamin D, A, E and K. They are also great source of zinc, iodine and DHA. Fish eggs for certainly make healthy babies.
Eat plenty of veggies. Veggies are great for the mother and for the growing baby inside. Eat particularly the leafy greens (kale, spinach…) Make sure to douse it all in butter to add more health boost and to digest all the fat soluble vitamins.
Coconut Oil and Butter
Coconut oil and butter are both amazingly nutritious. Coconut oil is anti-viral and anti-bacterial. It is also rich in lauric acid, which boosts your immune system and the baby’s. Butter is also rich in vitamins A, E, D and K, and is high in conjugated linoleic acid (CLA) which reduce the risk of cancer.
Eat a well-balanced diet
While one specific diet will not likely help you get pregnant, staying on track with a healthy diet will. It will keep you healthier overall, which will make it easier for you to get pregnant.
Make lean protein a part of your diet
Lean beef, skinless chicken, fish, and beans are all healthy, lean protein choices. Protein helps your body build muscle and tissue, and it also assists with repairing torn muscles and the like.
- Women between the ages of 19 and 30 need 5 1/2 ounce equivalents per day. Over 30, women need 5 ounce equivalents per day. A single ounce of meat counts as an ounce, but so does an egg, a tablespoon of peanut butter, and a 1/4 cup of cooked beans.
- It’s important to include fish in your diet at least twice a week. Fish provides essential nutrients to help keep your body healthy; however, it’s best to avoid fish that are high in mercury, as mercury accumulates in the body and can affect your baby. Therefore, you should skip shark, swordfish, tilefish, canned tuna fish, and king mackerel, and go for sardines, anchovies, herring, mackerel, rainbow trout, salmon, or whitefish instead.
Eat your fruits and vegetables
Try to make fruits and vegetables at least half your plate at every meal. They provide essential vitamins and minerals, and they also give you needed fiber. You need about 2 1/2 cups of veggies and 2 cups of fruit a day. Also, make sure you eat a variety; the more colors you eat, the better off you are as far as vitamins go.
Trade out processed grains for whole grains
Whole grains provide more fiber and vitamins than processed grains. At least half of the grains you eat should be whole grains. Pick whole wheat bread, whole-wheat pasta, and oatmeal over white bread and white pasta.
Cut back on certain fats
Trans fats are usually considered the worst of the fats; these fats are made by hydrogenating healthier oils, making them solid at room temperature. You should mostly try to avoid trans fats. Saturated fats, such as those found in bacon, dairy products, and other meats, are a little better, but you should still limit these fats in your diet. One way you can limit them is by picking low-fat dairy products.
- Some studies have linked avoiding bad fats with higher fertility rates. Therefore, eating fewer of these fats will not only help you be healthier overall to get pregnant, they’ll also increase your chances of getting pregnant more directly.
- However, other studies have suggested that dairy fats may not be as bad. In fact, including some dairy fat is linked to better fertility in some studies.
Eat good fats
Certain fats are better for you than others. Therefore, when you reach for fats in your diet, you should try to pick ones from the “good fats” category.
- Monounsaturated fats are found in vegetable oils, such as olive oil, peanut oil, and canola oil. You’ll also find them in nuts and avocados. In fact, studies have linked eating these fats in place of bad fats to better fertility rates.
- Polyunsaturated fats are found in other vegetable oils, such as corn oil and safflower oil. Omega-3 fatty acids, a type of polyunsaturated fats, are found in fatty fish such as sardines, mackerel, and salmon, as well as walnuts and flaxseeds.
Skip the sugar
Sugar in foods like sodas, cakes, cookies, and even juices just adds empty calories to your diet; therefore, it’s best to limit the sugar in your diet to foods like fruits.
Limit calories if you’re overweight
If you’re trying to get pregnant, it’s best to keep a healthy weight. If you’re overweight, it can throw your hormones off balance, causing issues with ovulation; therefore, try to limit your calories to lose weight if you’re overweight.
- If you’re just a little overweight, you should stick to a 1,200 to 1,500 calorie diet to help lose weight. If you’re more overweight, you should start out restricting yourself to 1,500 to 1,800 calories a day, then move down over time.
- It’s important to lose the weight before you get pregnant, as it’s not a good idea to be on a diet when you’re pregnant.
Increase calories if you’re underweight
Being underweight can also cause problems once you get pregnant. It can lead to you having an underweight baby. Needing to gain weight doesn’t give you a pass to binge on sugary snacks; you still need to eat healthy.
Increase your choline
Choline can help reduce the chances of birth defects in your baby, so try to eat foods that are rich in it, such as egg yolks. Other good options include beef liver and cauliflower.
Skip bisphenol A (BPA)
Though not definitive, it’s possible that BPA can lower your fertility rates. Therefore, if you’re trying to get pregnant, you should avoid this chemical. The best way to avoid it is to not consume foods out of hard plastics or cans labeled with number 3 or number 7.
- Do not microwave in plastic containers. Heat can cause BPA to leach out into food.
- Purchase BPA-free plastic when available.
- Discard scratched or warped plastic ware, which are more likely to leach BPA.
- Choose frozen food over canned food when available. Can linings may be made with BPA.
Heavy alcohol drinking is linked to lower fertility. In addition, if you consume alcohol while trying to get pregnant, you may be consuming alcohol after you get pregnant without realizing it, which is bad for the baby.