While pregnant, you’re also going to be bombarded with a ton of conflicting—and unsolicited—advice, much of which involves what you put in your mouth.
Following, we will set the record straight about what’s myth and what’s fact.
Myth No. 1: It’s time to eat up.
You’ve heard the phrase “eat for two” a million times. And even though you need extra nutrients like calcium (1000 mg) and iron (27–30 mg) while you’re pregnant, you don’t need any extra calories until the second trimester. Even then, it’s only an additional 300 each day, and the challenge is getting those calories from baby-building foods instead of Ben & Jerry’s. Try ¼ cup nuts plus ¼ cup dried fruit or ½ of a turkey sandwich. Remember, you don’t need to eat much more each day—just smarter.
Myth No. 2: Don’t workout.
Doctors used to advise their pregnant patients to put their feet up for the entire 40 weeks. These days we know that staying active during pregnancy will help you feel better, manage your stress, and even prevent pregnancy complications like gestational diabetes. It may also shorten the duration of your labor and help you snap back in shape postpartum. Even if you haven’t been following a regular exercise routine, you can start a walking program during pregnancy. Just make sure to check in with your doctor first.
Myth No. 3: You need meat.
With all the extra iron and protein you need during pregnancy, it seems like it would be nearly impossible to be meat-free and healthy. It requires extra work, but it’s doable.
Vegetarian sources of iron include:
1 cup fortified cereal (Total Raisin Bran) 18 mg
1 cup cooked spinach 6.43 mg
1 cup instant fortified oatmeal 3.96 mg
1 cup cooked Swiss chard 3.95 mg
1 cup dried apricots 3.46 mg
Vitamin C helps you absorb iron, so pair it with the foods above. The goal is to get 27–30 mg of iron each day.
If you avoid dairy products, there are plenty of other ways to get calcium, which is important for building strong bones for your baby:
1 cup fortified cereal (Total Raisin Bran) 1,000 mg
1 cup cooked spinach 245 mg
1 cup cooked Swiss chard 102 mg
1 cup cooked kale 94 mg
1 cup cooked broccoli 61 mg
1 cup black beans 46 mg
1 cup dried figs 241 mg
Getting 60 grams of protein each day is a bigger chore when you don’t eat animal products, but if you include these foods in your diet, you can rack up the grams pretty easily:
1 cup edamame 29 grams
½ cup tofu 20 grams
1 veggie burger 18 grams
¼ cup soynuts 17 grams
½ cup tempeh 15 grams
You also want to make sure you’re getting enough DHA omega-3. If seafood isn’t in your diet, try omega-3 enhanced eggs, walnuts, and DHA-fortified soymilk or juice.
Vitamin B12 is important for your baby’s neurological development and is supplied by animal-derived foods like poultry, fish, meat, eggs, and dairy. If you follow a vegetarian or vegan diet and are breastfeeding, you may want to talk to your pediatrician to make sure your baby’s getting enough of this nutrient.
Myth No. 4: You shouldn’t eat fish.
The Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) advise pregnant and breastfeeding women (and also women of childbearing age) to eat up to 12 ounces of low-mercury fish a week and steer clear of swordfish, tilefish, king mackerel, and shark.
Pregnancy & Nutrition: 8 Myths & Facts was originally published on blackdoctor.org
