Eating for Two: Foods to Fuel You and Your Baby

01/06/2025

You're likely already familiar with the basics of a healthy lifestyle. For years, doctors, teachers, and parents have likely encouraged you to prioritize vegetables over chips and swap out bubbly cans of soda for boring bottles of water. If you're anything like me, you reluctantly chewed your brussels sprouts, dreaming of the day you could eat whatever you wanted, whenever you wanted.

When the day finally arrived, you promptly discovered that visiting your favorite drive-thru is undeniably more convenient than attempting to recreate a recipe from a cookbook. (And, some might argue, much more satisfying.) In about five minutes, you could be face-to-face with a Big Mac, large fries, and a refreshing Coke. While you sit back in your car seat, perfectly content and satisfied, you can't help but wonder, does your baby feel the same?

You see, carrying a baby is a lot like taking care of a Tamagotchi—both require constant attention and can’t be ignored. However, when it comes to your baby, the only way to care for them is by taking care of yourself.

When you're pregnant, the core principles of a healthy diet do not change. You should always be getting plenty of fruits, grains, calcium, vegetables, protein, iron, and healthy fats.

However, there are certain foods that specifically promote a healthy birth. For example, the U.S Public Health Service recommends that all women of childbearing age consume 400 micrograms of folic acid each and every day to help reduce the risk of neural tube defects. You can minimize the risk of birth defects such as paralysis, incontinence, and intellectual disability by incorporating leafy vegetables, berries, nuts, dried beans, and citrus fruits into your diet.

Knowing what you should avoid is also an important aspect of properly fueling yourself and your baby. A general rule of thumb is to stay away from anything associated with a high risk of bacteria. Additionally, it's important to limit your caffeine intake. If you're "not you without your coffee," be sure to never exceed an intake of 200 milligrams of caffeine a day.

Taking care of your baby doesn’t mean you can’t treat yourself every now and then. While it’s important to follow a balanced diet, remember—you’re only human! Pregnancy often brings on unique and intense cravings, and indulging occasionally is perfectly fine. Just be sure to consult with a trusted midwife or healthcare provider before experimenting with any unusual food combinations. (By the way, Birth Circle makes it incredibly easy to find a birth team that's right for your needs, check out our search directory!)

Whether you're a birth worker, pregnant, trying to get pregnant, or just plain curious about the world of pregnancy, Birth Circle is committed to providing everything you need. Stay tuned for more insights!