Pregnancy is an exciting time in a woman's life, but it comes with some challenges. Specifically, you have to watch what you eat to keep your growing baby healthy throughout the three trimesters.
With the major holidays right around the corner, it's essential to know what you can – and can't eat to avoid issues. At Collaborative Women's Care in Miami, Florida, we help you navigate every stage of pregnancy, including your diet.
Dr. Eduardo Valdes is an experienced OB-GYN who provides pregnancy guidance, obstetrics care, and lifestyle and rejuvenation services for women of all ages.
Growing another human being inside your body takes a toll on your physical health, particularly in terms of nutrition. It's essential to get the proper vitamins, calories, and nutrients during pregnancy to stay safe and keep your growing baby healthy.
Eating a healthy diet during pregnancy is crucial for both you and your baby. It's essential to incorporate a variety of whole foods, including fruits, vegetables, and protein sources.
You're also now eating for at least two, so you'll need extra calories, depending on your weight before pregnancy. Women who are at a healthy weight before pregnancy don't need any additional calories in the first trimester, approximately 340 extra calories per day during the second trimester, and should aim for 450 extra calories per day after 26 weeks.
Vitamins and minerals are also crucial during pregnancy, especially while the baby develops. Taking a prenatal vitamin daily is critical for your baby's brain and organ development.
It's also important to eat foods high in folic acid, iron, choline, and iodine, which are essential for a baby's developing body.
Now that you know what to eat during pregnancy, how do you navigate extravagant holiday meals? It can be overwhelming to look at a table full of delicious food and see what you can and can't eat.
You want to make informed choices, especially during the holidays when there are numerous food options to consider. We recommend following these tips to stay healthy during the holidays:
It's tempting to eat raw cookie dough during the holidays with all the baking, but you need to avoid it. Raw or undercooked foods can harbor harmful bacteria and viruses. You're at a higher risk of food poisoning when you're pregnant.
Unpasteurized cheeses and dairy products are a no-no when you're pregnant. That means no eggnog around the holidays or homemade ice cream and hollandaise sauce. These products may harbor Listeria and other harmful bacteria.
Some people enjoy fish around the holidays instead of traditional meats, but be aware of mercury when you’re pregnant. Avoid fish like tuna, swordfish, and orange roughy. You can choose low-mercury options, such as cod, salmon, or catfish, to stay safe.
It's easy to get caught up in the holiday festivities and forget to stay hydrated. Drink plenty of water while opening gifts and socializing to stay healthy and keep your baby healthy.
Caffeine is plentiful in holiday coffees and teas. It’s necessary to keep up with all of the holiday excitement. However, you should limit caffeine intake to 200 milligrams a day or less for a healthy pregnancy.
Alcohol is usually plentiful during holiday get-togethers, but avoid it during pregnancy. Even a drink or two can cause issues with your baby's health.
If you have any questions about navigating the holidays while pregnant, please call our Miami, Florida, office to speak with Dr. Valdes or request an appointment using our convenient online booking feature.
