Pregnancy Nutrition: 7 Key Principles for the Perfect Meal Plan

When it comes to pregnancy nutrition, there are seven guiding principles you should use when choosing what to eat. You may not be able to implement all these changes at once; however, keeping all of these principles in mind while planning your meals throughout the next nine months will help keep you fit and healthy. These seven guiding principles will ensure your baby receives the nutrients she needs to grow healthy and strong as well.

Principle #1: Eliminate Processed Foods

You need to begin your journey to healthy nutrition by eliminating processed foods from your diet. These foods contain high levels of salt, preservatives, and fillers which could pose a risk to your baby. These items also make it easier for the expectant mother to gain weight and retain water.

Start substitution fresh, whole foods for the processed foods in your menu. For example, if you like to have cereal for breakfast, try switching to a grain like millet or quinoa. These pack powerful nutritional punches and are much better for you than a processed cereal, which is usually crammed full of sugar and preservatives.

Principle #2: Go Organic

You need to aim to switch to organic, as well. This is especially true for eggs, proteins, and dairy products. When purchased from an all-natural and/or organic source, they are higher in fatty acids and amino acids than their non-organic counterparts.

When switching to organic fruits and veggies, aim to switch at least the “dirty dozen,” those culprits with the highest concentration of toxins. This list includes celery, peaches, strawberries, apples, bell peppers, blueberries, nectarines, spinach, kale, potatoes, cherries, and grapes.

Principle #3: Include Veggies with Every Meal

As your pregnancy advances, it is vital to include a veggie with each meal. Veggies are rich in fiber, helping to fight constipation caused by the hormonal changes of pregnancy.

Consuming enough veggies also makes you feel fuller and more satiated during a meal. Vegetables also supply required vitamins and minerals to you and your baby while you are pregnant.

Principle #4: Include Healthy Fat with Every Meal

You should also include a healthy fat with each meal. Healthy fats include organic butter, coconut oil, olive oil, avocadoes, raw nuts, and nut butters. These healthy fats supply fatty acids your body requires to work properly but, they also supply your baby with what she needs for proper mental growth.

These healthy fats also help you feel fuller after a meal, helping you to keep your weight under control without feeling hungry all the time.

Principle #5: Drink Enough Water

Drinking plenty of water is crucial for a healthy pregnancy, as it helps to flush chemicals from your body and fight water retention. Water can also help ease many of the common physical complaints of pregnancy, such as headaches and constipation.

Drinking enough water may also help curb your appetite, as often your brain can mistake thirst for hunger. You should try to drink at least half your body weight in water each day. So if you weigh 140 lbs, you need to drink 70 ounces of water per day as a minimum.

Principle #6: Eliminate Soy & Other Troubling Foods

There is some troubling research that soy items can hinder the growth of your baby’s sex organs, and several soy products contain high levels of preservatives. For those reasons, it is better to avoid soy in your diet plan throughout your pregnancy.

Other foods which need to be avoided throughout pregnancy include fish high in mercury. You may wonder, “Can I eat shrimp while pregnant?” Yes, as it’s low in mercury, but you should limit your portions to two times a week.

Principle #7: Watch for Wheat and Gluten Intolerance

Often a new food allergy can be triggered by the hormonal changes of being pregnant. If you’re having problems with indigestion and with water retention, you may have developed an intolerance to wheat or gluten. To fight this, you’ll need to eliminate foods which include wheat and gluten from your diet. Substitute millet, quinoa, sweet potatoes, and brown rice for the starches in your eating plan, and your symptoms should abate.