Choose Foods High in Fiber
Eating a fiber-rich diet will help reduce symptoms of discomfort common in pregnancy. Plant foods are rich in fiber and offer additional nutrients important during pregnancy. Beans, lentils, nuts, seeds, whole grains, fruits and vegetables are all great foods with fiber.
Eat Foods in a Rainbow of Colors
Choosing foods from each food group will help you get all the nutrients you need. This is especially important for you and your baby during this time of growth and change. Choose fruits and vegetables in a wide variety of colors such as dark red, orange and green.
During pregnancy, you may be more at risk for food-borne illness. There are a few ways you can keep yourself safe. Wash your hands with soap and water before a meal, and keep raw meats away from produce to avoid contamination. Cook all your meats fully, including hot dogs and lunch/deli meat, and refrigerate your food as soon as you can.
Drink More Water
Water helps to support your body’s many changes in pregnancy. It also maintains good dental health. You may be at higher risk for dental issues in pregnancy, and choosing water instead of sugary beverages, such as soda, juice and sweetened tea can help prevent problems.
Eat Healthy Fish
Fish is a good source of protein and has nutrients important for your baby’s brain development. Choose fish that is low in mercury 2-3 times per week, such as shrimp, salmon, canned light tuna and sardines.
Adjust Your Timing and Size of Meals
Pregnancy may cause some discomfort from heartburn or nausea. Adjusting the timing and size of your meals can help. Eating smaller meals 4-6 times per day instead of 3 large meals can be an easy fix.