Nutrition plays an important role before, during, and after pregnancy. Eating healthy can reduce the risk of many conditions such as gestational diabetes, preeclampsia, preterm birth, hypertension, and heart disease just to name a few. A healthy diet for pregnancy and breastfeeding is essential for a baby’s growth and development. It’s not about achieving perfection, but rather about making well-informed decisions regarding nutrition.
The following are a few tips to consider when making healthier choices in your diet:
- The United States Department of Agriculture (USDA) MyPlate, recommends eating a variety of healthy foods such as lean meats, whole grains, vegetables, fruits, and healthy fats. Some of my personal favorites include spinach, beans, unsalted cashews, and asparagus. Recommended foods to avoid are seafood that are high in mercury because it can be harmful to the baby’s brain and nervous system. Excessive amounts of caffeine, unpasteurized foods, hot dogs, and lunch meats, raw or undercooked seafood, eggs, and meat should also be avoided. Your baby eats what you eat during pregnancy and while breastfeeding! You should always consult with your doctor when making changes to your diet and make it more personalized to your health needs.
- Stay hydrated! Proper hydration supports many functions, such as the production of amniotic fluid during pregnancy, blood production, digestion, and overall health. It is recommended to consume 8-12 cups of water daily. Also, if you are breastfeeding, consuming a glass of water following each feeding can assist in replenishing the fluids lost through breast milk.
- Consider taking a daily prenatal/multivitamin to ensure you’re meeting your essential nutrient requirements. Remember, supplements are meant to complement a healthy diet, not replace it. Continue to focus on having a balanced diet. If you have any concerns or specific health conditions, consult your healthcare provider for personalized advice.
Hillary Aponte-Chimelis, LPC, PMH-C, R-PLC
Emotional Compass
4641 Pottsville Pike, suite 101B
Reading, PA 19605
Phone: 484-509-1038
