B12 is actually a protein, which activates the aforementioned folate. It can be found in lean meats, fish, eggs and milk products. Some of the benefits include helping to reduce anemia, which is common during pregnancy.
And although many women have an aversion to eating meat during the first trimester of pregnancy, once the craving comes back, try to get at least three servings of protein (70 grams) daily. Tip: One serving of meat should equal the size of a deck of cards. Remember, protein is great for increased energy, too, which helps you look and feel good -- even when you should be feeling tired.
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Up your omegas
Found mainly in fish (just avoid the raw stuff for obvious reasons), but also common to walnuts, flaxseeds and canola oil, omega-3 is very important in the development of your baby's eyes and brain, especially in the third trimester. Sources include sockeye salmon, yellow fin tuna and trout. And, many prenatal vitamins are supplemented with DHA for this very reason. Because of the high content of mercury, we should limit these types of fish to one serving per week, but walnuts and flaxseeds are easy ways to get some in daily. In addition, omegas are key hydrators, which means that they'll help your complexion appear more glowy, too.
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Crave calcium
Yogurt, milk (vitamin D-fortified) and cheese -- even ice cream -- are all excellent sources of calcium, which are, phew, vital for your baby's growth and development (and taste fabulous). When possible, choose low-fat versions, but do get at least three servings a day. Choose dairy that contains probiotics, which are excellent look-and-feel-good motivators too. Your nails, hair and skin will also reap the rewards, growing faster, thicker and shinier. But skip dairy that's unpasteurized, like certain varieties of Brie and goat -- feta too. Your best bet: Read the labels on cheese or ask your doctor.
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Insert iron (whenever you can)
As moms (to-be), you already have a lot on your to-do list -- including caring for your growing uterus, growing placenta and, of course, your growing baby. In order to accomplish all of this, the volume that your blood vessels hold must increase. Thus, an increase in iron is crucial. Luckily, the same foods that are high in folic acid (folate) are also good sources of iron (leafy greens, grapefruit/oranges, whole grains, etc.). Taking a supplement is helpful, but can also be extremely constipating, which leads to bloat and an overall uncomfortable state. So, eating to get necessary iron is essential to help you feel high on energy and better, all around.
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Limit your fat intake
While you should give into cravings, you must remember: Too much grease, fat and junk will make you feel sluggish in addition to packing on the pounds. Thus, limiting your fat intake to 25-30 grams per day helps decrease those less-than-favorable feelings. Also, when you are already rounder (at least, around the middle), the last thing you likely want is to feel more over-stuffed, sleepy and bloated. Avoiding extra-fatty foods is an easy and quick way to feel great.
"Oh, you're so lucky to be pregnant -- you can eat any and everything you want. All. The. Time." Sure, we've heard hype like that too. And while we admit it would be nice to have an excuse to eat an extra 300 calories a day (really, that's the recommended amount) without any guilt, we also know that going food crazy isn't the healthiest way to embrace a pregnancy diet.
In fact, most doctors agree that too much of anything (even ice cream, pickles and French fries -- the well-established mom-to-be cravings) is not a good thing when it comes to your pregnancy diet. That said, you can -- and should -- treat your expanding middle with respect, care and attention in order to provide your baby with proper, essential, and important nutrients for growth.
"I always tell patients to keep it simple, consuming foods from all of the various food groups, while limiting those that are high in fat or simple sugars," explains Dr. Jeff Livingston, M.D, an OB-GYN in Irving, Texas. "Moderation, serving size and portion control are all factors, too, to help you look and feel, inside out, the absolute healthiest and best that you can."
In addition to eating right to maintain pregnancy health, it's vital to keep moving -- exercising as you would regularly with some modifications, per your doctor's orders and recommendations, and to take a multi-vitamin (preferably a prenatal one) daily; these, in conjunction with colorful, healthy pregnancy diets and plenty of water, will keep you and the belly in tip-top, gorgeous, shape.
Here, a few pointers, compliments of Dr. Livingston and Women's Health Care Nurse Practitioner (and mom of four), Kim Sakovich, also from Irving, Texas, to help you properly (rather than literally) eat for two.
