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Best Things To Eat When Pregnant

Best Things To Eat When Pregnant

Congratulations! You’re pregnant! Now you need to start eating like it!

But knowing what to eat when pregnant doesn’t have to be complicated. And there are a ton of wonderful sources to read about eating right during pregnancy, but you sometimes just wanna keep things simple, right?

For starters, it’s wise to consume an extra 300 calories a day to supplement the growing needs of the little tyke inside you. Hence, why you’re constantly reminded by family, friends and doctors that you’re eating for two now! So, here are the 6 best things to eat to keep you and your baby healthy.

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1.  Your “what to eat when pregnant” list needs to include whole grains

vegan whole grain bread

    You should eat whole grains at all points of your life but they become even more necessary when trying to figure out what to eat when pregnant. Whole grains are very high in fiber and they contain good amounts of iron and zinc. Fiber helps reduce occurrences of high blood pressure and constipation. Also, according to Everyday Family, The American Journal of Hypertension found that pregnant women who consumed 21.1 grams or more fiber daily reduced their risk of preeclampsia by over 70%.

    2. Dark, leafy greens for folic acid and iron

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    Spinach

      Skip the iceberg lettuce for dark, leafy veggies likes spinach and kale. Bottom line, the darker the green, the healthier team…meaning you and your baby! Dark, leafy greens contain high amounts of folate (the natural equivalent to folic acid) and iron. Folate helps the baby’s brain and spinal cord develop correctly. In fact, if pregnant women consume the correct amount of folate daily, the likelihood of serious fetal abnormalities could be reduced by 70%.

      3. Maintain a steady weight with nuts and lentils

      lentils

        Protein is one of the most necessary nutrients during pregnancy. It’s needed to regulate the baby’s growth, keep the mother at a healthy weight for childbirth and prevent a low birth weight. Luckily, because it’s found in so many different foods, finding protein won’t be a chore when trying to figure out what to eat when pregnant. Aside from most lean meats, nuts and lentils are one of the best sources of protein. When cooked, lentils can serve as a part of healthy dinner and nuts can make for an easy midday snack.

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        4. Salmon, herring and trout for brain development

        salmon-518032_640

          Unless you’re on a vegan diet, a pregnancy without any type of seafood sounds like a slow car crash! Luckily, there are several types of fish you can safely consume during pregnancy, some that are highly recommended. According to the Mayo Clinic, salmon, herring, and trout are all recommended fish during pregnancy because they are high in protein and omega-3 fatty acids, necessary for a fetal’ brain development. But not all seafood is welcomed during pregnancy. Dishes containing king mackerel, shark, and swordfish should be avoided because of their high levels of mercury.

          5. Calm your morning sickness with oatmeal

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          blueberries-531209_640

            When figuring out what to eat when pregnant, it may feel like you can’t keep any food down during the first trimester, thanks to morning sickness. But there’s one welcomed food that could not only calm the tummy but keep you full for several hours. Oatmeal is high in fiber and complex carbohydrates, which helps regulate the digestive system and boosts growth in bones for your baby.

            6. Pasteurized juice and pasteurized dairy products are full of calcium and vitamin C goodness

            orange-juice-410333_640

              Unless your juices and milk are straight from freshly washed/ squeezed oranges and cows, it’s recommended you avoid unpasteurized juice and milk when making your list of what to eat when pregnant. These products could contain bacteria like salmonella which could create a breeding ground of serious health problems for your and baby. Stick to pasteurized juices, milk and other dairy products. Not only are they high in nearly every vital nutrient you can think of, especially calcium and vitamin C, but they promote bone, muscle and nerve development for mother and child. Plus they taste delightful!

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              Published on September 10, 2020

              How to Be a Better Parent: 11 Things to Remember

              How to Be a Better Parent: 11 Things to Remember

              Two of the most challenging jobs in the world are raising a human being and being the best parent possible for them. Raising a child without implementing specific rules is not enough, however. The job has to be done in such a way that when you’re “done,” you’ve already created a loving, responsible, self-sufficient, kind-hearted, thoughtful, empathic, and respectful persona. Hence, it is ideal to lower the bar a little and start learning how to be a better parent.

              Don’t get me wrong; mistakes will be made along the way. You won’t be perfect, regardless of how hard you try.

              And no matter how great a job you do, your child may have issues beyond your control. Remember, they will be born with a will of their own that may conflict with yours. Nevertheless, carrying out the following tips will provide you with the best chance to create a fantastic human being of whom you can be proud.

              1. Listen

              I knew a couple who had a daughter. She was smart, sweet, and as cute as a button, but her parents were old school. They believed the adage that a child should be seen and not heard. She might as well have been a doll in a curio cabinet. Unfortunately, this little girl had a lot of exciting ideas and things to say. I knew this because she would share them with me on the occasions that we were alone.

              Children are interesting, funny, and curious, and they look upon you — their parent — as a hero. They have a wealth of knowledge and a great perspective on life. Listening to your child is one of the greatest gifts you can offer. They will feel valued and grow up knowing that they matter.

              It’s not always easy to listen. Sometimes, children will carry on without saying anything profound. But if they believe you’re listening, they will feel important and provide you with amazing nuggets of information.

              Note: Make a real and honest effort when you are listening to your children. Don’t listen while multitasking and muttering, “Hmm, that’s nice, dear!”

              Sadly, I’ve seen lots of parents on their phones, their heads buried in Facebook or Instagram feed, while their child tries unsuccessfully to get their attention. In his book, The Road Less Traveled, M. Scott Peck, M. D., wrote, “You cannot truly listen to anyone and do anything else at the same time. True listening, total concentration on the other, is always a manifestation of love.”

              2. Provide Unconditional Love

              I knew a mother who loved her son so much, but her love came at a high price. When he behaved as she expected him to — getting recognition for being a star athlete or academic achievements — she showered him with love. In truth, she bragged and put up framed newspaper articles of her son’s accomplishments.

              That same boy, though, went through a rough patch when he was a senior, becoming unruly and hostile. Down came the framed article, and up came the silent treatment.

              Providing unconditional love creates a secure bond and a healthy person. Knowing you have your parent’s love no matter what makes a fantastic anchor for the child. They know they can mess up and still be loved. They know they can come to you with their worst offenses, and while you might get upset, your love will remain intact.

              3. Teach by Example

              Children watch and listen to you very closely. You may think that they’re not paying attention, that they’re in the other room, playing with their Legos, but they are listening.

              If you want to teach your child, lead by example.

              For instance, if you want them to eat healthy foods, eat healthy foods. If you don’t want them to pick up bad habits, like smoking, don’t smoke. If you don’t want them to be violent, be peaceful. If you wish to raise a trustworthy child, keep your word.[1]

              If you want to teach your child how to communicate, speak kindly and listen with an open heart. Whatever you want your child to learn, be willing to do it yourself. You are the best teacher for the job!

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              4. Spend Time Together Often

              Life is full of work, errands, get-togethers, appointments, etc. It’s easy to get lost in all the hustle and bustle and not leave enough time for your children. I know busy parents who set their children down on the couch to watch TV or play with an iPad while they’re working.

              Occasionally, that isn’t a bad thing. But regularly, it can create a gap between you and your child.

              You can avoid being an absentee parent by spending time with your children every day. Talk to them about anything; ask about their day. If you can, allow them to help you with household chores. E.g., cleaning, folding laundry or stacking dishes in the dishwasher.

              They’ll feel good when they know you need them, and you can use this as a family bonding opportunity.

              5. Follow Through

              Follow through creates trust in your child. They will believe that what you say you’re going to do will genuinely be done.

              Children are very perceptive. Let me reiterate: they are always watching and listening.

              For instance, I was on a walk one afternoon with my granddaughter and her parents. The little girl was asked if she wanted to ride the stroller, and she replied, “No, I want to walk.”

              My daughter-in-law responded, “Okay, but if you get tired, I’m not carrying you! Understood?”

              After about 15 minutes, my granddaughter complained that her legs hurt. She started whining and complaining. When my daughter-in-law picked her up, she commented, “I thought you said you weren’t going to pick me up?”

              My daughter-in-law did not follow through, and her daughter knew it. She was only four years old.

              You see, when parents say things and end up not doing them, they become empty threats — words without any back-up.

              Following through is critical in raising a responsible adult. You need to be kind, clear, and concise.

              The child has to know that you mean business. If you tell them they’re not having a sleepover unless their homework is done, then the homework better be done. If it’s not, there will be no sleepover.

              It doesn’t matter if you had plans with your friends or a date with your husband. Just make sure that whatever the consequences are for your kids’ bad behavior, you can back it up with action.

              6. Focus on Positive Qualities

              There is an old American proverb that says, “The squeaky wheel gets the grease/oil.” It is used to communicate the notion that the most clamorous problems are the ones that will more than likely get noticed.

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              If your child is well-behaved and minding their own business, you might be tempted to let them be. On the other hand, if they are acting out and making a raucous, they may get a lot of attention.

              This sends the message that the kids have to misbehave before you focus on them. Bad attention, after all, is better than no attention.

              Positive attention is paramount. If you only pay attention to your child’s negative behavior while ignoring their positive qualities, you are robbing them the chance of being their best selves.

              Simply notice all the things you love about your kids and minimize the criticisms. That’s especially essential when you have children between the ages 0 and 5. Since they are impressionable, whatever you say often will stay with them for the rest of their lives.

              Here are more ideas on how to think positively despite the circumstance: Turn to the Bright Side: 10 Ways to Encourage Post-Incident Positive Thinking

              7. Apologize When Necessary

              We all make mistakes. There are some parents, however, who don’t apologize no matter how many mistakes they make with their children. They incorrectly assume that apologizing is a sign of weakness.

              Well, nothing could be farther from the truth. As we have learned before,[2]

              “Apologizing to your child is a sign of respect for the overall relationship you have with him.”

              Making mistakes is human. I guarantee you that your child will not think less of you. If you fail to apologize, you miss out on a teachable moment about the importance of taking responsibility. After all, you want your child to apologize when they do something wrong.

              If the kids lie, lash out at another child, or break something of value, you want them to own up to it and apologize for what’s happened. It is during these moments that you teach your child that an apology is the right course of action. If you don’t do the same thing, what exactly are you teaching them?

              You may find it difficult to apologize because you feel superior or fear losing your authority. In truth, your child will see you as a human, and they may feel closer to you than ever.

              Show your kid that no one is perfect, that you all make mistakes in life. Apologies can correct so many wrongs. Just a few simple words can cure the worst transgressions.

              A word for the wise: put your ego aside. Say you’re sorry and move on. If you can do that, you will be building a strong relationship — one based on love and respect — with your children.

              8. Allow Kids to Be Who They Want to Be

              My maternal grandfather, Pánfilo D. Camacho, was a lawyer and author in Havana, Cuba.[3] He expected my uncle, Jorge Camacho, to follow in his footsteps.[4] My uncle, however, wanted to be an artist and fulfill his dreams in Paris, France.

              At the time, my grandfather did not see art as a “real job” or something that could provide security. Despite knowing how his father felt, my uncle met with him and explained that his goals. Thankfully, my grandfather thought about it and gave his only son his blessing. He also helped with all the necessary expenses to get my uncle to Paris and study with the best of the best.

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              My uncle became a very celebrated artist in France. Jorge Camacho’s amazing surrealist art is still sold today.

              This scenario could have played out quite differently if my grandfather dug in his heels. He could have forced my uncle to become a lawyer just like him.

              Fortunately, he realized that allowing my uncle to be who he wanted to be was the right thing to do. And it was. My uncle was grateful and made a name for himself. My grandfather was proud, and their relationship grew strong.

              Allow your child to be who they want to be, not who you think they should be. After all, it is their life — their journey. You’re just there to watch and provide guidance whenever necessary.

              9. Grow Along With Your Children

              Children grow and evolve, just like us. It’s important to grow with them and adjust the way you discipline and talk to them.

              For example, if your 4-year-old misbehaves by bending the truth or whining, you may ignore their antics and stay calm with regards to the lying. This is common for this age group.

              If you’re dealing with an 8-year-old, your child understands the difference between right and wrong and looks to you for guidance.[5]

              Meanwhile, teens need to be addressed in another way. That is a difficult and challenging age group — one that deserves great care and attention. You cannot talk to your 16-year-old as if they were still 9!

              10. Validate Their Feelings

              While growing up, lots of things that generate a multitude of feelings happen. As a parent, you want to take the time to validate your child’s feelings. Don’t be dismissive and act like their feelings are not important.

              The other day, my 8.5-year-old granddaughter came over. I could see that she’d been crying. When I asked if she was, she looked at me with sad eyes. My granddaughter informed me that she missed her best friend whom she hadn’t seen for almost six months since the community quarantine began.

              I didn’t say, “Don’t worry about it; you’ll see her someday! Now, run along.” Nope. I looked her in the eye and said, “It must be so tough not to see your best friend for such a long time.”

              My granddaughter’s eyes welled up with tears as she nodded. I validated her feelings, and she felt heard. As it turned out, her little friend was allowed to visit the next day. She came over to my house again, but this time, she exclaimed, “This is the happiest day of my quarantine!”

              If you do not validate your child’s feelings, they will think that their feelings are unimportant and learn not to share them at all. You don’t want that, of course.

              You want to have your finger on the pulse of their emotions. You need to make sure they come to you in the future when heavier things come down the pipe.

              Here’s an example of WHAT NOT TO SAY: Your teenage daughter comes to you and utters, “Richard broke up with me. I’m devastated!” Then, you reply, “Don’t worry about it! There is plenty of fish in the sea — probably even better ones. You’re too young anyway.” You might as well have stabbed her in the heart.

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              Instead of doing that, try saying, “That is heartbreaking. You must really be hurting. If you want to talk, I’m here to listen.”

              Listen and communicate with compassion.

              11. Ask Open-Ended Questions

              Whenever I used to pick up my 16-year-old grandson from school, I’d make the mistake of asking, “How was school today?”

              You can probably guess the answer. It was always the same, “Good!” Just one lonely word.

              So, I decided on another approach: asking open-ended questions. The next time I picked him up, I asked, “So, what was the best part of your day?”

              It was impossible for my grandson to just reply, “Good.” He was forced to stop and think about some incidents that already happened. It doesn’t matter what they tell you; the key is to get them to talk. That’s how you learn what’s going on in their lives.

              This not only works with children but also with adults. For example, when you ask someone, “Do you like your job?”, they may answer yes or no. But if you say, “What do you like or dislike about your job?”, you’ll get a lot of information.

              Open-ended questions are the key to getting more information than you’ll know what to do with!

              Final Thoughts

              Being a good and responsible parent can be one of the most rewarding tasks in the world. It is not effortless, however. It takes a lot of work and patience.

              Implementing the above-mentioned 11 suggestions won’t guarantee a perfect family, but you will have a solid base to build and grow upon.

              Your child is a reflection of you. What do you wish them to reflect?

              Learn how to be a better parent and help produce a legacy of outstanding humans.

              More on Improving Your Parenting Skills

              Featured photo credit: Gabe Pierce via unsplash.com

              Reference

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