Healthy Pregnancy Diet Tips – Fitness Trainer Leah Britt of Premier Fitness Camp sent us some valuable advice to help moms-to-be maintain and give healthy pregnancy diet tips.
The old days of “eat whatever you want, you’re eating for two” are long gone and the importance of proper diet and nutrition during pregnancy is vital for a healthy baby and a glowing new mom.
HEALTHY PREGNANCY DIET TIPS
Grains – Substitute sugary cereals and white bread for whole-grain cereals, brown rice, whole-wheat pasta and whole-grain bread. Look for products that list whole grains, such as whole-wheat flour, first in the ingredients list. Try new grains such as Quinoa, Bulgur Wheat, Millet, or Spelt.
Fruits and Vegetables: Pregnant women should try to eat 7 or more servings of fruits and vegetables combined (for example: 3 servings of fruit and 4 servings of vegetables a day). Fruits and Vegetables are critical components of pregnancy nutrition, since they provide various vitamins and minerals, as well as fiber to aid digestion. Vitamin C, found in many fruits and vegetables such as, strawberries, melons, oranges, papaya, tomatoes, peppers, greens, cabbage, and broccoli, helps you absorb iron and promotes healthy gums for both you and your baby. Dark green vegetables have vitamin A, iron and folate — other important nutrients during pregnancy.
Protein from Meat, poultry, fish, eggs and beans: Foods in this group have plenty of protein, as well as B vitamins and iron. Protein is crucial for your baby’s growth, especially during the second and third trimesters. These sources of protein contain B vitamins (especially B12) and iron.
Dairy products: The calcium in dairy products and calcium-fortified soy milk helps build your baby’s bones and teeth. Dairy products also have vitamin D and protein. Pregnant women should try to eat 4 or more servings of low fat or non fat milk, yogurt, cheese or other dairy products every day. Pregnant women need 1,000 mg of calcium each day. Other sources of calcium include dark green leafy vegetables, dried beans and peas, nuts and seeds, and tofu. If you are lactose intolerant or can’t digest dairy products, you can still get enough calcium. Try calcium-fortified orange juice. Experiment with lactose-reduced or lactose-free products. Use an over-the-counter lactase enzyme product when you eat or drink dairy products.
Water: Water is not technically a nutrient, but it is vital to your body’s functioning and will also keep you from swelling too much. It can also help prevent constipation, hemorrhoids, and urinary tract or bladder infections. Drink at least 10 cups (or about 2.3 liters) of water or other non-caffeinated, nonalcoholic fluids to keep hydrated and carry nutrients throughout your body.
ABOUT FITNESS TRAINER LEAH BRITT
Leah Britt, holds a Bachelors Degree in Clinical Nutrition and Health Science from Southern Utah University where she was a collegiate athlete. She is certified by International Sports Science Association and The National Academy of Sports Medicine as Personal Trainer. Leah uses an individual approach to achieving optimal wellness for each and every client. “We are all unique”- no two people have the same metabolism, biochemical make-up, health concerns, behavioral issues or nutritional needs. Failing to address these issues when designing a nutrition and fitness program can lead to poor results and frustration. Leah’s focus is on helping her clients set realistic goals and to achieve lifelong health and wellness.
ABOUT PREMIER FITNESS CAMPS
Premier Fitness Camp is a world class, five star fitness boot camp resort, led by a physician-supervised staff of professional instructors. The entire team at Premier Fitness Camp, including the personal trainers, physicians, nutritionists, behavioral therapists, chefs, massage therapists and support staff, are dedicated to providing unprecedented, one-on-one personal care each guest, delivering a structure that sets you up for success. Winner of the “Best of State Utah 2011” award, its specially designed adult fitness programs deliver immediate and lasting weight loss results through sustainable lifestyle choices. Premier Fitness Camp is located in world-famous Park City, Utah, home to renowned ski resorts and the gateway to national parks and recreational areas. For more information please visit Premier Fitness Camps at www.premierfitnesscamp.com.
For more on healthy pregnancy diet tips, visit www.aap.org.