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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 November 20, 2020

              13 Practical Pieces of Advice for New Parents

              13 Practical Pieces of Advice for New Parents

              I have given birth to four babies (in the span of five years, all full term babies too). I have been a foster parent to several babies as well. Our first born only lived 8 weeks. He was diagnosed with a fatal genetic disorder several weeks after birth. Our second baby was actually a foster baby we had for 15 months. She was placed with us when she was seven weeks old. When she was eight months old, I gave birth to a baby girl. It was like having twins.

                And then we actually had twins. I learned quickly that twins are hard. Really hard. But they are fun too. Our twins are no longer babies. They are six years old. I do remember that first year clearly, even though much of it felt like a sleep deprived hazy existence.

                The first six months with my twins was sheer survival mode. They would both sleep for two hours and then wake for feeding. I would bottle feed them, while pumping milk (they were not good at nursing). After I fed them in the wee morning hours and middle of the night, I then changed them, swaddled both, and placed them in their bassinets close to my bed. Then it would start all over again. They would sleep for two hours and then wake to be fed once again. This routine went on for six months.

                Sleeping in two hour increments is not easy. I learned to go to bed at 8:00 pm, so that the two hour increments would add up to enough sleep to function by 7:00 am when our two year old daughter would wake and be ready to start the day.

                It was not easy to have three little ones at the same time, especially with twins who had reflux and colic to top things off. The non-stop crying every evening for hours is something I don’t wish on any parent. It is possible to survive this, in fact, I have friends who have quadruplets. They survived too.

                Our twin boys as newborns was a completely opposite experience than we had with both our foster daughter and our biological daughter when they were babies. The girls were easy babies. They required no “sleep training”, as both were sleeping through the night by three or four months of age on their own. They were happy, easily contented babies. I could take them to lunch with my girlfriends and they cooed happily and entertained nearby strangers with their smiles and baby talk. When I was caring for both baby girls, it made me wonder why so many mothers complained about lack of sleep, fussy babies, and the hardships involved in caring for a newborn. Having very difficult twin baby boys showed me that not all babies are alike.

                What I learned from all these babies I have cared for is that each baby is different. There is no one set formula that works for all babies. Each situation is unique, because every baby is unique. You can have an easy-going baby and it may make you think that all babies are that easy. They are not.

                If you are like most of us who have been blessed to become parents, you will experience ups and downs on a daily basis when you bring a newborn into your home. It will not be sheer bliss to have a baby. They are a great deal of work and take tremendous energy out of moms and dads. However, they can provide you with an overflowing heart filled with love and joy you didn’t know was possible.

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                Even though not all babies are alike, I can provide some tips to help you navigate the world of parenthood. Below are 13 practical tips I have for all new parents.

                1. Recognize That the First Year Is Usually Challenging

                I have heard people say that when they have kids it won’t change their life. They will simply take the baby along with them wherever they go. It’s a nice thought, but it doesn’t work out that way in reality.

                If you want to attend a concert, a newborn baby will likely not be able to be brought along. They will cry and interrupt others at the concert. Babies can’t go everywhere we go and do everything we are doing. They cry a great deal during that first year. They also require feeding every few hours. It puts a crimp in any lifestyle.

                The first year is challenging because having a baby will turn anyone’s world upside down. If you are the primary caregiver for a newborn, your life and schedule are no longer your own. You have a tiny human counting on you for feedings, changings, comforting, holding, rocking, swinging, being sung to, and whatever else it is that your baby will need from you.

                We like to think that our own baby will be an easy baby, especially if that is our own personality. The reality is that most babies are high maintenance. They require round the clock care and that it itself makes that first year challenging.

                2. Sleep When Baby Sleeps

                Because babies are so much work while they are awake, take the opportunity to sleep when they sleep. You can’t take a nap while they are awake. Therefore, don’t miss the opportunity to catch up on sleep while they are sleeping.

                It can be tempting to stay up late to binge watch your favorite show. However, the reality of struggling to care for a baby during the day when you are sleep deprived because you stayed up late and then they woke you up four times in six hours will make your day quite miserable. Avoid the misery and try to get enough sleep.

                Often, the only way this is feasible is to sleep when your baby is sleeping. It is exactly why I started going to bed at 8pm when my twins would go to bed. I knew that I would be woken up every two to three hours, so going to bed early was the only way I was able to get enough hours of sleep.

                3. Allow for Normal Household Noise

                My brother and his wife came to visit us a few years ago. Actually it was a 10-day extended stay because they had a hurricane in their area. They had a newborn baby who was two months old. I also had three small kids who were very loud and energetic all day long. We tried to keep the kids quiet so the baby could nap. Like most babies, their son was napping once in the morning and again in the afternoon.

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                At first their son would wake up with every tiny noise we made in the home. There was only so much that I could do. I wasn’t go to vacate our house for the majority of the day, just so their newborn could sleep. I knew one thing about babies that my brother and sister-in-law hadn’t learned yet. They learned this after a few days in our noisy home. I told them that if they didn’t rush to get him every time he wakes because of a small noise he will learn to sleep through the noise. By the end of the week, he was napping just fine through our chaos filled noisy household activities.

                I have done the same with my own children. We allow for normal household noise, including talking, cooking, and everyday activities to commence. The baby is often asleep in a nearby bedroom, but they certainly aren’t cut off from the noise.

                When you whisper while baby sleeps and insist on silence in your home for your sleeping baby, then your baby becomes a sleeper who is easily woken by any sound. If you condition your baby to sleep through normal household noises they will learn to be good sleepers in spite of the noise.

                4. Don’t Get Hung Up on Advice From Others

                New parents get a lot of unsolicited advice, especially from family and friends. Keep in mind that they are giving advice because they love you and they are trying to help. However, you don’t have to follow the advice of others just because they offer it. You do what is best for your own baby.

                Just because your sister tells you that you must use organic cloth diapers because it worked well for her children doesn’t mean that you have to take the advice. You can say “thank you” and then do whatever is best for your own family.

                5. Accept Help When Offered

                Babies and small children are a lot of work. I hope that if you can learn anything from me it is that no baby is really “easy”. They all require lots of time, energy, effort, and love.

                When you have trusted people in your life offer to help, then accept their help. My mother-in-law flew in to help us after the twins were born. She was going to stay a week. She offered to stay longer and ended up extending her stay twice, for a total of three weeks.

                If she would have offered to stay longer, I would have accepted the help. It was a blessing to have her there to help us, as we were in survival mode those first few months.

                6. Breastfeed or Formula: Do What Works Best for Your Situation

                The benefits of breastmilk have been proven by science to be better than formula. However, how much better? And at what cost? There are too many women who beat themselves up emotionally because they are unable to breastfeed for one reason or another.

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                If your baby is being fed, you are doing a good job. Our foster daughter only had formula as an infant. Many children only have formula because it is the only option available. Our foster daughter is now a healthy and smart girl. Formula did not negatively affect her development. What was most important was that she was fed. This is true of all babies.

                So do what is best for your own situation. If you end up giving your baby formula, remind yourself that millions, if not billions, of babies have grown up on formula and end up being healthy, intelligent, well adjusted people.

                7. Don’t Compare Your Baby to Other Babies

                All babies are different. It is not good or bad. Some babies have colic. It doesn’t mean that they will have issues later. My twins both had reflux and colic and they are healthy and happy six year old’s now.

                Babies all develop at different rates. You can have one baby who walks at nine months and another that doesn’t until 14 months and they are both healthy and happy.

                Don’t compare your baby to other babies. The range of “normal” for development is quite wide. If you legitimately have a concern about their development then ask your pediatrician.

                8. Take a Shower, It Will Make You Feel Better

                We often don’t take care of ourselves as new moms or dads. Many parents spend their life caring for their children to the extent that their own self care goes by the wayside.

                As a new parent, one way to care for yourself is by showering daily. It will help you feel refreshed. Even if it is a five minute quick shower it will help you feel better.

                9. Get Out of the House and Meet Fellow Moms/Dads

                Don’t think you have to parent alone! There are so many parent groups to join. As a new mom, I joined MOPS (Mothers of Preschoolers) and developed some wonderful mom friendships that have lasted for years.

                Look for local mom groups in your particular area. Connection is something that is helpful to all of us; especially connections with others who are going through the same phase of life and have similar experiences.

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                10. Get Outside and Walk

                If you are the one who gave birth, then getting up and becoming active can be hard at first. Birth is really hard on our bodies. A simple way to get active that will help with your mood as well is to get outside and go on walks.

                Put the baby in the stroller and get yourself walking outside, even if it is just around the block to get started. You will find that the fresh air and blood pumping through your body will help brighten your mood and spirit.

                11. Find the Humor in Your New Life

                Don’t take your life too seriously. Be willing to laugh at the humorous things when they happen. For example, the blow out diaper that happens immediately after you have bathed and dressed your baby. Your little one is happily cooing and smiling at you when it happens, while you are literally covered in….poop.

                These things are bound to happen. Be willing to laugh and find the humor in life.

                12. Take Photos Because Time Flies

                The days may seem long but the years are short. Time goes by quicker than you will realize.

                Take photos and videos, even when nothing special is happening, because they grow up fast. You will blink and they are no longer babies, blink again and they are no longer toddlers.

                Capture life as it is happening, because tomorrow they are another day older and you can’t get that day back.

                13. Bond with Your Baby and Enjoy the Present

                Enjoy life with your baby and cherish the small moments as they happen. Take the time to breathe in the baby smell that comes from the top of their head, gaze at them as they sleep peacefully in your arms, and soak up the baby giggles. These are the precious moments and memories that will keep you fueled through the many days and nights that will be a struggle.

                They are only babies once, so be sure to take mental snapshots of those precious moments that you want to capture for a lifetime.

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                Featured photo credit: Sharon McCutcheon via unsplash.com

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