What to Eat When You're Pregnant

Healthy eating is vital when you're pregnant, not only for your health, but for your baby's health and future development as well. But, what exactly does it mean to eat healthy when you're pregnant? More important, what should you be eating when you're pregnant?

Include Food from all the Food Groups

Keeping your diet balanced is very important when you're pregnant. The following food group information is taken from the MyPyramid.Gov site, which includes information on overall healthy eating when you're pregnant.

Vegetable Group

Carrots
Sweet potatoes
Pumpkin
Spinach
Cooked greens (such as kale, collards, turnip greens, and beet greens)
Winter squash
Tomatoes and tomato sauces
Red sweet pepper

Fruit Group

Cantaloupe
Honeydew melon
Mangoes
Prunes or prune juice
Bananas
Apricots
Oranges and orange juice
Red or pink grapefruit
Avocado

Milk Group

Fat-free or low-fat yogurt
Fat-free milk (skim milk)
Low-fat milk (1% milk)

Grain Group

Fortified ready-to-eat cereals
Fortified cooked cereals
Wheat germ

Meat & Beans Group

Cooked dry beans and peas (white, pinto, kidney, soybeans, lentils, and chickpeas)

Nuts and seeds

Lean beef, lamb, and pork

Shrimp, clams, oysters, and crab

Halibut, cod, rainbow trout, herring, sardines, rockfish, and yellowfin tuna

Avoid shark, swordfish, king mackerel, or tilefish when you are pregnant or breastfeeding. They contain high levels of mercury. 

For a personalized MyPyramid Menu Planner for Moms, go to http://mypyramid.gov/mypyramidmoms/pyramidmoms_plan.aspx

What and How to Eat When You're Pregnant to Beat Fatigue:

Feeling fatigued is a very common complaint for pregnant women, particularly in the first and third trimester. It's no wonder, as the energy you used to have is hard at work growing a baby. You are also producing more blood, using more water and nutrients and have a higher heart rate and metabolism when you are pregnant. Luckily there are some healthy food choices and eating habits you can make that will help you get through your day without being overwhelmed with tiredness. These include:
 
Starting each day with a good breakfast. And, good breakfast does not mean a cup of coffee and a piece of toast. You need foods which will stay with you longer, keep up your blood sugar, which in turn keeps your energy level raised. A combination of complex carbs and protein are necessary in the morning. This can be achieved with a breakfast as simple as a whole-grain cereal, low-fat milk and banana.

Adjusting the size of your meals. Anyone who eats a large meal is going to feel tired afterwards regardless if they are pregnant or not. The advice, then, is to eat smaller meals and eat more often. Eating six small meals a day will help you combat fatigue.

Don't skip lunch. You really need the midday fuel that lunch provides to help ward off fatigue. As with your breakfast, you should keep it filled with whole grains and protein. Have a whole grain pita and stuff it with chicken salad and add a side of grapes or an apple. If you're eating smaller meals throughout the day (which you should) remember to keep your snacking between breakfast and lunch and dinner as healthy as possible, such as a slice of cheese and an apple.

What to Eat When You're Pregnant to Lessen Leg Cramps:

Leg cramps can come from not getting enough calcium. Some say that the leg cramps implicate a shortage of magnesium while some say that dehydration can be the cause. Either way makes sure you are getting enough calcium and magnesium. If you suffer from leg cramps you might find it helpful to drink a glass of milk, or have a piece of cheese before you go bed at night.

What to Eat When You're Pregnant to Fight Constipation:

Nearly half of all pregnant women suffer from constipation during their pregnancy. Why? Well, when you are pregnant your body creates progesterone, which in turns relaxes the muscles of the bowels and causes your digestive tracks to work much slower. Your digestive track works slower to make sure your body absorbs the nutrients from your food for your baby. That's good news for your baby, but can contribute to constipation in you. And, constipation can lead to hemorrhoids.

There are some ways you can help avoid constipation throughout your pregnancy. Make sure you included plenty of fiber in your diet. Fiber absorbs water and can help to soften your stools and speed their passage. High fiber foods include whole grain cereals and bread and oatmeal.

Fresh fruits are also an excellent way to get fiber. Melons and plums have a high amount of fiber in them as wells as dried fruits like figs, raisins, apricots and, prunes. Prunes and prune juice can have laxative effect and will help keep things moving properly in your body. Aim to eat at least 25 to 30 grams of fiber a day. You can tell you are getting enough fiber if your stools are large and soft and you aren't straining to pass them. Don't overdue the fiber, as too much fiber can lead to diarrhea, which can lead to dehydration.

It is very important for you to drink at least six to eight glasses of water a day to combat constipation. Keeping up with your fluids is important especially if you are increasing your intake of fiber. Your body needs water to soak up the fiber otherwise it can cause more constipation.

Also, try to include yogurt in your diet. Yogurt has bacteria called acidophilus which helps stimulate the intestinal bacteria to break down food better.

In addition to eating foods to help relieve constipation, you should be avoiding foods which can cause it: white bread; corn flakes; white rice; cheese; bananas; and processed foods.

What to Eat When You're Pregnant to Prevent Heartburn:

Heartburn is very common during pregnancy. In fact one in four women experience heartburn while pregnant, usually during the third trimester. The reason is that your baby has grown a tremendous amount and your uterus has moved up and is now putting pressure on your stomach. This crowds the digestive tract and allows acids to travel back up the esophagus, causing the sensation of heartburn.

How you eat can lessen heartburn. First, you can start by eating your meals slowly. Not only will you enjoy your food better but your stomach will not have to work as hard to digest your food. You'll also want to try eating early and eat at least two hours before you go to bed so your body has plenty of time to digest your food.

Keep your meals small. Stick with eating six small meals through out the day, which will allow you to eat without getting too stuffed. A stuffed stomach makes it that more likely that some of the food, along with stomach acid, will make its way back up the esophagus.

Also, make sure you keep your fluids and solids separate. Too much fluid mixed with too much food can distend the stomach, aggravating it. And, by all means, don't eat while lying down. If you are having a bed-time snack, have it while sitting up.

When all else fails, take something for your heartburn. There are such remedies as Tums and Rolaids, as well as some natural remedies, including eating a handful of almonds, or a tablespoon of honey mixed with milk.

Of course, if you're having severe heartburn, constipation, or fatigue, do see your doctor.