At no time is nutrition more important in a woman’s life than when she is having a baby. This time she is plagued with concerns about how to get enough vitamins and minerals and not eat anything harmful.
The more we beg to know about our food and what chemicals are in and about it, the more fearful we become as mothers. Trans fat, saturated fat, unpasteurized milk, reconstituted corn syrup, genetically modified soy, mercury in fish, pesticides in fruit, sugar, salts; it is virtually impossible to understand what a mother should eat.
Below is a list of easy-to-follow rules to avoid unhealthy eating during pregnancy:
1. Avoid anything reconstituted – read the labels if you see reconstituted corn syrup, fruit juice, any ingredient put the product back on the shelf. Reconstituted means they took the raw ingredients, changed them in some way, and used what was left to make this product. It’s hard to tell what quality of ingredients is being used when something has been reconstituted. During pregnancy, it’s much safer to opt for products with whole ingredients, such as fresh fruit juices with no additives.
2. Calcium is very important in pregnancy. You need about 1,500 mg of calcium every day to supply the fetus with enough for bone growth and to prevent loss of bone density. The best source of calcium is definitely dairy as long as it is pasteurized. Cheeses, creams, milk, yogurt, ice cream, all can be eaten in moderation if you check the label and it clearly says that the product has been pasteurized. If you’re not sure, try tofu, salmon, or green leafy vegetables.
3. Many women choose to avoid meat during pregnancy. This is not necessary. However, there are some simple rules to keep meats safe. Cook all meats well, do not eat any meat raw or undercooked. Avid deli and processed meats can be a source of listeriosis. Avoid pre-stuffed meat items.
4. Seafood may alarm some women, but like meat, if cooked properly, it’s safe. Avoid any raw or undercooked fish, such as sushi. Avoid local fish caught during pollution advisories. Canned fish is fine. Large fish like swordfish and shark can contain mercury, so it may be best to choose a different type during pregnancy.
5. Drink 2-3 liters of water a day. Most cities in developed countries have completely safe drinking water, but to be on the safe side, you may want to test your water or invest in a water filter. Keeping a cold water bottle on the ridge can help encourage some women to drink more, but invest in a glass or stainless steel bottle to avoid contamination from repeated use of plastic bottles.
6. Go organic: The cost of organic food can be prohibitive for some people and there is very limited evidence to show that eating genetically modified foods when pregnant can affect your baby, but there are also very limited long-term studies to indicate that there are no long-term results. impacts of eating genetically modified foods during pregnancy. If there was ever a time to go organic, it’s during your pregnancy.
