What to Eat during Pregnancy

What to eat during pregnancy can be difficult to understand if your diet is poor to begin with. It's important to make the transition to eating nutritious, well-balanced meals.

Nutrition during your first trimester

Good nutrition is even more critical than hormones during your first trimester. The early stages of development rely more heavily on nutrients and vitamins than they do on hormones or how many calories you are consuming. 

Necessary nutrients 
What's important in the first trimester is to provide your baby with the necessary nutrients for developing brain and organs. 

Another goal is to reduce the risk of birth defects by reducing toxins and estrogenic substances, minimizing hormone imbalance, and avoiding excessive free radical production. 

What to Eat During Pregnancy

Changing your diet

You don't necessarily have to change your entire diet. Just by making a few simple changes you will likely benefit greatly. 

Choose whole foods instead of processed foods. 
Whole foods come from nature and we eat them in their natural form. Whole foods include fruit, vegetables, whole wheat breads, and whole grain pastas. 

Processed foods are calorie-dense, high-fat, often BioMutagen-laden foods. The most harmful BioMutagens are contained in the fat of meat and fish, so always buy lean and low-fat products. 

These are the kinds of foods you would likely get from a fast food restaurant. These "fast foods" are a fast route to hormone-related problems. A diet heavy in processed foods contributes to weight gain during pregnancy along with lifelong problems for both you and your children. 

Going vegetarian 
If you decide to go completely vegetarian, you can still meet your body and your baby's nutritional needs. Eating vegetarian does require you to pay a little more attention make sure you're consuming enough nutrients like B12 vitamins and essential fatty acids. 

Healthy eating for morning sickness

Here are suggestions for what to eat during pregnancy and some ways to help reduce symptoms of morning sickness. 

Avoid big meals. 
If you eat a big meal, your brain is sent signals from your stomach that you've overeaten. These signals can trigger nausea. 

Eat vegetarian. 
Studies have shown that vegetarian women have far fewer incidences of nausea during pregnancy. 

Avoid high fat foods. 
Fatty foods slow digestion which add to a feeling of fullness. 

Eat meals often. 
If your stomach is empty, the brain can be signaled which then triggers nausea. 

Smell pleasant aromas. 
By keeping nice smells nearby, these pleasant aromas can keep you distracted from unpleasant odors that trigger the nausea receptors in your brain. Chewing on candied ginger can help get rid of nausea. Also, keep a lemon in your purse to sniff for whenever you feel nausea coming on. 

Don't brush your teeth immediately after vomiting. 
Wait at least 30 minutes after vomiting before you brush your teeth because the stomach acid combined with the brushing can damage your enamel. 

Try acupressure. 
Studies demonstrate that applying pressure to an area on the central inner surface of each wrist reduces nausea in about 60 percent of women with morning sickness. The easiest way to achieve this effect is by using elastic wrist bracelets such as Sea Bands, sold for motion sickness. 

› What to Eat During Pregnancy

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