For all you soon-to-be and currently expecting mamas, check out the Consumer Health Digest Expert Roundup. You’ll find answers to all of your questions–and more!
Consumer Health Digest is a leading health and wellness online platform. They recently published a comprehensive roundup of health pregnancy tips from more than 60 experts. And, I am thrilled to be included in this roundup!
You’ll notice some common threads here, ladies: Eat right, stay active and relax.
While each expert brings their own voice and explanations to their recommendations, there’s a reason these three themes pop up frequently. It is critical to take care of yourself during pregnancy, and three ways to do this are eating well, exercising and creating your zen space.
Here are five of my favorite tips:
- Take a prenatal vitamin with folic acid every day to ensure that you’re meeting your nutrient needs. Unlike many nutrients, folic acid is actually better absorbed in supplement form than from food. So make sure your multivitamin or supplement contains 400 mcg of folic acid, which is crucial for baby’s spinal cord development.
- Eat a diet rich in whole, real foods. Fill half of your plate or bowl with colorful vegetables and fruit, which will boost your intake of dietary fiber, vitamins (like vitamins C and A), minerals (like potassium and magnesium) and antioxidants. Fill a quarter with whole or ancient grains–like oats, quinoa, brown rice and whole wheat–which are rich in dietary fiber, phytochemicals, B vitamins and minerals. Fill the other quarter with heart-healthy proteins, like fish and shellfish, seeds and nuts, eggs, tofu, beans and lean poultry and beef. And, include a cup of low-fat dairy or other calcium-rich foods. Yogurt is a great choice because it is rich in probiotics, which help to keep your gut healthy.
- Eat seafood at least 2-3 times each week. Seafood is the premiere dietary source of those omega-3 fatty acids DHA and EPA, which are critical for baby brain and eye development. In fact, the 2015-2020 Dietary Guidelines for Americans encourages pregnant and breastfeeding women to eat at least 8-12 ounces of a variety of fish and shellfish each week to meet omega-3 needs.
- Stay hydrated! While there is no magic number of ounces you need to consume, drink plenty of water throughout the day. Staying hydrated will help keep your digestive system moving properly and your energy levels up.
- Walk or get other appropriate exercise for at least 15-30 minutes every day. Whether it’s a lunchtime walk, a prenatal yoga class or a morning swim, daily physical activity will help with digestion, mood and maintaining a healthy pregnancy weight.
Oh, and get lots of rest NOW!
PLEASE SHARE: What are your favorite tips for a healthy pregnancy? Please share. I’d love to hear from you!
Although I provide consult to National Fisheries Institute, the opinions expressed on this blog are entirely my own opinions, and do not reflect the opinions of the National Fisheries Institute or any other client with whom I contract. I did not receive compensation to post this message, and National Fisheries Institute is not responsible for any information contained in this blog.