Pregnant Diet Plans Tried and Tested: What to Eat, How Much to Eat and When to Eat

Pregnant women usually need a special pregnant diet that supports their health, make them feel active and comfortable. Of course, getting to the point of understanding what is included in this idea of a special diet is not going to be as easy as you think. Instead, you must be prepared to carry out some research and study it all before you go any further. Remember, your health and the health of your baby is going to be involved here.

 Pregnant diet

Diet Plan for a Breastfeeding Mom.

What to eat during pregnancy

 So, where do you begin?

 Well, it makes perfect sense that you want to have as healthy a pregnant diet as possible. After all, that is something that we should all be doing, but when you are breastfeeding, there’s an even stronger need for you to be more aware of what you will be putting into your body.[1]

Our advice is to consider the following.


Eat Good Fats.

eat good fats

This idea that fats are bad for you is only partly true. Instead, it comes down to the type of fat that you eat as to whether or not it will be good or bad for your health.[2]

By good fats, what we mean are things such as extra virgin olive oil, coconut oil, avocado oil and even oils from other nuts. Use them in your cooking and if you want to go one step further then consider using low-cal sprays, but make sure that they are olive oil. You also want to avoid all saturated fats as well as trans fats as they will have a negative impact on your health.


Make Sure Your Diet is Well-Balanced.

Balanced diet

You should always make sure that your diet is well-balanced as that will provide you with the best opportunity to consume all of the good things that your body needs. What this means is to stick with fruit, vegetables, lean protein, seeds, beans and fish. You want to avoid eating processed foods and cut back on the salt intake as well.[3] Instead, swap for spices and herbs to add flavor rather than resorting to salt on a constant basis. However, if you do want to include some, then use rock salt or sea salt instead.

You need to also switch to complex carbs which means wholewheat items and brown rice. They will make you feel full for longer compared to products made of white flour so you will not overeat and it will also provide you with energy over a more extended period of time.


Be Picky with Fish.

eat fish as a part of the diet

We just mentioned fish in the previous section, but do make sure that you keep to either one or two portions per week. Also, oily fish such as salmon and mackerel will be the best option due to the levels of Omega contained within them.[4] Always match your fish with a selection of fresh vegetables to give you a meal that is packed with a significant punch.


Never Cut Calories.

dont cut on calories

 It is extremely important that you do not cut calories when breastfeeding. In fact, you will need to increase your calorie intake to counteract the impact of breastfeeding. A mother in this situation is going to require approximately 500 more calories per day when breastfeeding, but then you still need to increase those calories by using healthy means.[5]


Go Organic.

Organic foods

While some people may believe that going organic is a waste of time, there is some logic behind it. When you are breastfeeding, there’s a strong need for you to try to limit your exposure to contaminants wherever possible and that is going to translate into your food.

By eating organic, you know that things have not been exposed to pesticides or anything else that may potentially harm your baby. The chances and risk involved may be extremely small, but do you want to take that gamble when there are more than enough organic options out there in stores?[6]


Increase Water Intake and Reduce Caffeine.

Drink water and less intake of caffeine

Hydration is a big thing for your health, so increasing the amount of water that you drink will prove to be very beneficial. At the same time, reducing the amount of caffeine you consume will also help as will reducing alcohol use. Ideally, you want to eliminate both completely while breastfeeding because both can be passed through your milk and will then sit in their digestive system. The problem is that their body is unable to process caffeine, so it builds up inside of them, and that is not going to be good for their health.


Work On Your Snacks.

Healthy snacks

You need to be aware of the best types of snacks to have for in between meals. Once again, we point towards healthy options and to make sure you do have a variety of things that you can nibble on when the feeling strikes.

Fruit will be your best option, but be aware of the sugar content that appears naturally. Also, it’s recommended to eat fruit in season in your part of the world. Fruit that is not in season has a tendency to contain a higher level of pesticides which, as we just said, you want to avoid.

Aside from fruit, nuts are another good option as they contain those healthy fats that will benefit both your baby and yourself.


When to Eat.

Appropriate time to eat

Finally, you will feel better if you eat on a regular basis and avoid the idea of 3 meals per day. Instead, you need to change that to five or six small meals per day with a few snacks thrown in between. You want to make sure you are eating something every 3 hours as that stops your blood sugar levels from dropping and stressing your body.

By eating in this way, it also means your body will be primed and ready for whenever your baby is hungry and needs to be fed.

As you can see, we are not about telling you to make this meal or follow a particular recipe. Instead, we have sought to provide you with some simple advice on what to do, or what to avoid, in order to have a healthy diet while breastfeeding. It is now up to you to follow the advice and see the difference it makes to you

 To help make sure you get all the vitamins and minerals you need during pregnancy, and breastfeeding, make sure you are taking a good Prenatal and Postnatal Vitamin


[1] https://www.betterhealth.vic.gov.au/health/healthyliving/breastfeeding-and-your-diet

[2] https://www.eurekalert.org/pub_releases/2018-06/n2-tls053118.php

[3] https://www.nursinginpractice.com/article/diet-and-nutrition-requirements-when-breastfeeding

[4] https://www.fda.gov/food/resourcesforyou/consumers/ucm393070.htm

[5] http://www.nichd.nih.gov/health/topics/breastfeeding/conditioninfo/calories

[6] https://www.omicsonline.org/open-access/organic-food-and-health-a-systematic-review-2161-0711-1000532.php?aid=90187

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