Healthy Pregnancy Tips | #WellbeingWednesday
With the Bump to baby Show being a huge success last night at the Wychwood Barns, I thought I would recap some of the best things pregnant women can include in their diet and daily regime to ensure adequate nutrition for both you and your baby bump.
Eat your Fruits and Veggies: A pregnant women only needs 300 calories more per day, so not much, but they should come from nutrient dense foods. Fruits and Vegetables are high in vitamins, minerals and antioxidants and these phytonutrients will help keep mom-to-be and baby healthy. Try to include dark green vegetables, I know that often in the first trimester, women just don’t feel like it, but do your best as they are really nutrient dense foods.
Have some protein with each meal: Protein is essential for keeping a pregnant woman’s blood sugar levels, but is also the building blocks to healthy cells and blood for the fetus. Aim to eat a “palm sized” piece of clean protein with each meal. This can be lean animal meats, eggs, legumes, beans, organic dairy, nuts/seeds, or a protein supplement.
Maintaining balanced blood sugar levels. There is a connection with nausea and low blood sugar levels, so it is important to eat every 2-3 hours and to have a little protein and healthy fats with each meal. A meal high in refined white food products will simply spike your blood sugar level and then you will crash.
Maintain your microflora. If you don’t already, think about taking a good probiotic. These friendly bacteria reside not only in our guts but all over our body. They ensure an optimal vaginal flora and support a healthy baby’s immune system from birth, reducing the prevalence of eczema, asthma and allergies later in life.
Vitamin D: Living in a northern climate we tend to be deficient in vitamin D. Research has linked low vitamin D levels in pregnant women with an increased incidence of multiple sclerosis in their offspring. It’s also really important for immune health, bone health and supports a positive mood. I recommend a liquid drop as it’s easy to digest and simple to administer.
Thank you for all who attended our Bump to Baby Show yesterday, our hearts are filled with gratitude. Also, stay tuned for the next event, it will be bigger and better.
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Rachel Schwartzman is a licensed Naturopathic Doctor, Doula and Acupuncturist. She practices in Toronto and can be reached at 416-371-3422. To learn more about Dr. Rachel take a peek at rachelschwartzman.com