We are so excited to team up with Willow Jarosh again! If you remember, Willow is a registered dietitian in NYC and co-founder of C&J NUTRITION.
She has provided some amazing prenatal care tips to keep you healthy and feeling great. Be prepared for a little TMI…
Drink enough water
Daily adequate water intake is important for crucial body functions: digestion, circulation, regularity, nutrient absorption and much more. Water is essential to help transport nutrients through your blood to your baby.
Proper hydration can prevent pregnancy relation symptoms such as: constipation and hemorrhoids, excessive leg swelling caused by water retention, leg cramps and dry skin.
How much water do you need?
At least 8 cups per day (64 ounces). Add an additional 1 cup of water for every 1 hour of light activity.
Eat breakfast every day
Your baby is growing around the clock and skipping breakfast (or any meal) means baby is missing important growing materials. Having a hard time with nausea? Try a cold fruit smoothie, or anything that doesn’t make your stomach cringe. It doesn’t have to be traditional breakfast food.
Eat consistent meals
Don’t skip meals or wait more than 4-5 hours without eating anything. Skipping a meal for you is the same as forgetting to feed your baby.
Eat 2-3 healthy snacks each day
Healthful snacks are important for keeping energy up throughout the day, controlling blood sugar (and mood!), and preventing you from getting too hungry between meals. You should never feel like you are so hungry that you feel irritable, dizzy, or light-headed.
Healthy snack criteria
Contains at least two major nutrients:
protein + carbohydrate
carbohydrate + healthy fat
protein + healthy fat
good source of fiber (3 grams or more)
low in saturated fat (less than 3 grams)
Eat for nutrient maximization
Choose foods that are rich in nutrients as opposed to getting calories from foods that contain empty calories like soda, sweetened beverages, processed grains and baked goods.
Taking care of yourself with these tips will help for a healthier pregnancy and healthy baby!
Willow and her co-founder, Stephanie, have been featured in numerous health and lifestyle magazines. They are the contributing nutrition experts at SELF magazine and are also the experts behind various nutrition blogs.