When you’re eating for two, making the right dietary choices becomes more important than ever. But how do you balance changing nutritional needs with the day-to-day reality of cravings, appetite changes, and morning sickness?
At Florida Woman Care of Jacksonville, we provide the expert guidance you need to navigate your pregnancy with confidence. Our team, led by Daniel McDyer, MD, and Julian Stephen Suhrer, MD, helps you cut through the confusion with clear, evidence-based advice that supports both your health and your baby’s development.
A healthy prenatal diet doesn’t have to feel restrictive or complicated. Here are five ways to optimize your nutrition and stay on track during every stage of your pregnancy.
“Eating for two” doesn’t mean eating twice as much as you typically do. Most women need around 300 extra calories per day to maintain a healthy pregnancy — the equivalent of several small, healthy snacks in addition to regular meals.
Instead of filling up on sugary or processed foods, choose nutrient-dense options like colorful salads or yogurt with berries to replenish the vitamins and minerals that pregnancy naturally pulls from your body. This step helps you protect your own energy and bone health while your baby grows and develops.
A balanced diet helps prevent excessive weight gain, constipation, and complications like gestational diabetes, anemia, and preeclampsia. When it comes to meals, fill at least half your plate with vegetables and/or fruits, accompanied by smaller portions of lean protein, whole grains, and healthy fats.
Incorporating different foods from each group ensures a wide range of nutrients, but pregnancy cravings and aversions can sometimes make variety a challenge. If a specific food suddenly appeals to you — or makes you lose your appetite — listen to your body.
Try different ways of preparing, such as blending leafy greens into a smoothie or eating cold fruits instead of cooked veggies, to get the nutrients you and your baby need without the struggle.
During pregnancy, your blood volume increases by nearly 50% to provide a steady supply of oxygen and nutrients to the placenta, which means that you need to drink significantly more water to maintain proper circulation and keep your system running smoothly.
You can avoid common issues like headaches, fatigue, and swelling by preventing dehydration. If plain water feels unappealing, try adding slices of lemon, cucumber, or berries for flavor. Fruits and vegetables with a high moisture content, such as melons, celery, or cabbage, also contribute to your daily hydration goals, as do herbal teas and broths.
Even when you do everything right, it can be challenging to meet the nutritional demands of pregnancy through diet. A daily prenatal supplement fills in any potential gaps, ensuring you get the specific amounts of folic acid, iron, and iodine necessary for your baby’s healthy development.
Because high doses of specific nutrients can be harmful, use products specifically formulated for pregnancy rather than generic multivitamins. If you’re unsure, our team can help you find the right supplement for your specific needs.
Pregnancy suppresses your immune system, making you more susceptible to foodborne illnesses like Listeria, Salmonella, and E. coli. While these may cause temporary, unpleasant symptoms for the average person, they can pose serious risks for your baby.
To minimize the risk, cook all meat, eggs, poultry, and seafood to their safe internal temperatures and avoid raw or undercooked proteins entirely. Stick to pasteurized dairy products and juices, warm up deli meats, and wash all produce to remove potential pathogens.
For personalized dietary guidance tailored to your specific health needs, consult our expert OBGYNs. Contact Florida Woman Care of Jacksonville by phone or online to schedule a prenatal care visit today.
