Nutrition

A healthy diet is an important part of a healthy lifestyle at any time but is especially vital if you're pregnant or planning a pregnancy. Getting your daily dose of essential nutrients is one of the best things you can do to support your growing baby and lower your risk of pregnancy complications. Here are the benefits of eating healthy when you are pregnant or trying to get pregnant:

Signs and symptoms

Less complications. If you aren’t eating a balanced diet, you could be at risk for complications such as gestational diabetes, anemia, urinary tract infections, preeclampsia and your baby being born with birth defects.
Successful Fetal Development. A balanced diet is just what your baby needs to grow correctly. It lowers the risk of miscarriages and low birth weight.
Improved Sleep. The vitamins and minerals that are needed during pregnancy also aid in productive sleep.
Reduced Risk of Getting Sick. Pregnant women are more exposed to certain infections such as the flu. A healthy diet and plenty of rest can prevent this from happening.
Increased Energy. Fatigue is hard to control especially in the early weeks with all the hormonal changes your body is going through. Keeping a wholesome diet and eating every 3-4 hours will keep your energy up.

Don't be overwhelmed. You don't have to eat a "perfect" diet. Do the best you can. And chances are you are already eating enough.

When in doubt, keep these strategies in mind:

1. Eat more fruits and veggies.
They provide plenty of vitamin A, vitamin C, iron, magnesium, potassium and fiber. Aim to eat four to five servings of veggies (at least two should come from leafy greens) and three to four servings of fresh fruit a day.
2. Check in with an expert
If you have any dietary restrictions whether you're vegan or vegetarian or you follow a special diet for a chronic condition ask your doctor/Nutritionist about filling any nutritional gaps in your meals.
3. Wash your fruits and vegetables
They may be contaminated with harmful bacteria, including Toxoplasma. It’s important to thoroughly wash all fruits and vegetables with plenty of clean water.
4. Pick smart seafood
Some seafood have high mercury which is not good when pregnant. Avoid swordfish, tilefish, king mackerel and shark.
5. Don't skip meals
You'll need a steady stream of nutrients throughout the day. Take a look at your schedule now and build in time for three complete meals a day.
6. Cut back on caffeine
Pregnant women can drink coffee, but limit caffeine to 200 milligrams each day, too much can be bad.
7. Don't smoke
Smoking can make it harder for you to get pregnant — and once you are pregnant, it can increase risk of miscarriage.
8. Avoid all alcohol
Drinking alcohol can increase the risk of miscarriage, stillbirth, and fetal alcohol syndrome.
9. Limit your intake of processed foods
Eating processed foods during pregnancy can increase your risk of excess weight gain, gestational diabetes, and complications. This can have long-term health implications for you and your child.
10. Avoid raw and undercooked food (meat, fish and eggs).
They provide plenty of vitamin A, vitamin C, iron, magnesium, potassium and fiber. Aim to eat four to five servings of veggies (at least two should come from leafy greens) and three to four servings of fresh fruit a day.
11. Water
You need to increase your water intake to stay hydrated. Water helps form the placenta and the amniotic sac. Dehydration during pregnancy can contribute to complications, such as birth defects and reduced breast milk production. Water also prevents constipation, hemorrhoids and UTIs. Aim to drink at least 8 to 12 glasses of water a day to prevent dehydration and its complications.