How Eating Healthy During Pregnancy And Breastfeeding Is Important

First let us congratulate you for the opportunity to become a mother because even if you have not given birth yet, you are still somebody’s mother right from the beginning when that child has been conceived.

Now as a mother, feeling that motherly instinct, you feel the need to provide what is best for your child or children. And while you are pregnant or breastfeeding, you know that your body provides everything that your child needs at that moment.

This only means one thing – if you want to provide your child only with what is best for it, you need only the best things for your body. Cigarettes, alcohol, and drugs do not fit that picture for sure! But a healthy diet and a proper exercise plan sure do!

In today’s article, we want to concentrate on the importance of a healthy diet regarding your pregnancy and breastfeeding period. You will learn why it is essential only to intake natural, organic products and avoid any pesticides, saturated fats, and added sugars!


Why is it important to eat healthy during your pregnancy and breastfeeding period?

The one most common mistake that most women do is following the opinion that while you are pregnant or breastfeeding, you now are supposed to eat for two people. This often leads to women being overweight during their pregnancy.

Unfortunately, you being overweight during your pregnancy creates a certain risk for your baby. This is one of the reasons why you should eat healthy to maintain your weight during your pregnancy and breastfeeding period. This means that you should increase your calorie intake for only 300 calories a day during your pregnancy.

This is a small number of calories, and you should be careful not to overstep it. A healthy diet is one that includes all the essential nutrients – vitamins, minerals, proteins, unsaturated fats, and healthy carbohydrates. And a healthy diet is also defined as one that includes plant foods. This means fruits, vegetables, bread, potatoes, beans, lentils all of them accompanied by only small amounts of cheese, low-fat milk, fish, yogurt, etc.

It is important to search for organic fruits and vegetables whenever possible. Refer to eating only seasonal fruits and vegetables that is the only way to be sure that you are not consuming any fruits and vegetables that have been processed and filled with pesticides and GMO.

Your baby gets all the strength that it needs only by the food that you eat and that is both during the pregnancy and breastfeeding period. You would not like for your baby to intake any processed food, would you? Your baby deserves only the best!

A healthy diet is what will make sure that your baby develops properly. And while we are talking about a healthy diet, we should not forget to mention the important to hydrate your body as well. Do not forget to drink water, at least 8 glasses a day. Avoid coffee and tea since they can interfere with the iron absorption in your body.

Not to mention the need to stay away from alcohol since it is the one fluid that is both harmful but still able to pass through the placenta. Now let’s see which nutrients you should remember to include in your diet during pregnancy and breastfeeding period!


Which nutrients should you include more than usual in your diet?

  • Calcium – Make sure that you intake at least 1000 mg of calcium a day. Calcium will make sure that your baby develops strong and healthy bones. The best sources are low-fat milk, cheese, and yogurt!
  • Vitamin D – Vitamin D gets a whole new importance in the relationship between nutrition and pregnancy! Vitamin D will help prevent rickets in both your baby and your body. Plus, Vitamin D helps in the absorption of calcium in the body. It is for the best if you increase your Vitamin D intake by spending more time outdoors, enjoying the sunny weather. But you can also find it in eggs, fish, and butter. Since nutrition and pregnancy depend as a relationship of the production of Vitamin D, the doctors usually prescribe a Vitamin D supplement just to make sure.
  • Iron – Prevent iron-deficiency anemia by consuming the required amounts of iron during pregnancy and breastfeeding. Find it in leafy green vegetables, legumes, and lean meats!
  • Proteins – Since they take part in the development of your baby’s muscles, bones, and other tissues it is essential to make sure that you intake the recommended 71 gr daily! Eggs, lean meats, tofu, fish, and beans are the perfect sources.
  • Vitamin C – Vitamin C takes an important role in the pregnancy diet. No pregnancy diet is complete without the recommended 90 mg a day of Vitamin C intake. Fresh fruits and vegetables are where you can find it. And why it is important? Tissue growth and repair, as well as, bone and teeth development are what Vitamin C is there for. Vitamin C supplement can be recommended as well.
  • Vitamin B6 – Make sure that your baby’s brain, tissues, and red blood cells are developed properly with the help of Vitamin B6. Eating more whole grains, fish and bananas should do the trick in this case!


Going through morning sickness, strange food cravings and tender breasts are some of the pregnancy symptoms that you have to go through. But all of that is worth it, is it not? Well, morning sickness is not all that you can manage.


You can also manage your diet during the pregnancy and breastfeeding period to make sure that your baby is getting all the essential nutrients that it requires to develop properly. And in today’s article, we discussed why a healthy diet is important but also which nutrients you should remember to intake during these life periods!

Now do your homework and write a shopping list that will include all the products that will satisfy your body’s cravings for these nutrients! Give your baby what it deserves!


Author Bio:                              

Katleen brown is a popular beauty and fitness writer.  She is a long-time native of Virginia, USA. She is very passionate and posted articles on how to deal arthritis, weight loss and explore breast enhancers. Apart from work, she likes reading books and listening to music. Get in touch with her on Pinterest, Linkedin, Instagram, Facebook and Twitter