Many future moms want to know what their diet should look like. This is particularly important for those who are active and need more nutrients to fuel their workouts. If you exercise regularly, load up on protein and complex carbs. Don’t forget to eat healthy fats, such as those found in tuna, sardines, salmon, nuts, and seeds. Since you’re pregnant, you need more iron, zinc, calcium, and folic acid in your diet. It may seem complicated, but once you learn what you eat, it becomes second nature.
Diet Changes to Make Right Now
With a few exceptions, most foods that are allowed on a “clean diet” can be safely consumed during pregnancy. Ask any fitness model about her diet and she will mention chicken breast, turkey, fish, rice, sweet potatoes, leafy green vegetables, peas, flaxseeds, avocado, and raw nuts. These foods are healthy and nutritious, which makes them perfect for active moms.
If your goal is to stay fit while pregnant, increase your protein intake. Aim for at least 0.8 grams of protein per pound of body weight. Get your daily carbs from vegetables, such as kale, spinach, collard greens, broccoli, cabbage, and lettuce. These foods contain vitamin A vitamin K, fiber, and antioxidants.
Eat fish once or twice a week. Just make sure you avoid shark, king mackerel, white tuna and other species that are high in mercury. To increase your daily fat intake, snack on almonds, walnuts, seeds, and avocado. A well-balanced diet that’s rich in fish, nuts, and vegetables should provide decent amounts of calcium, iron, magnesium, zinc, and vitamins.
Dairy foods are recommended too, especially cottage cheese, Greek yogurt, and skimmed milk. Due to its low calorie content, cottage cheese is ideal for dieters and pregnant women alike. It also contains less fat than other types of cheese, and can be used in various recipes. If you’re lactose intolerant, stick to almond milk, coconut milk, tofu, and soy products.
What about Meal Timing?
When you eat is just as important as what you eat. Pregnant women who exercise shpould plan their meals around their workouts. It’s recommended to consume protein and complex carbs before training, protein and simple carbs after exercise, and protein plus healthy fats later in the day.
A daily menu can include fruit and oatmeal for breakfast, grilled chicken or steak and sweet potatoes for lunch, and fish with veggies for diner. Greek yogurt, veggie chips, fresh fruit, and raw nuts make excellent snacks. To stay fit, avoid processed foods and limited refined sugar.