Contents:
- Medical Video: What to Expect in the 1st Trimester: Q&A with Belly to Baby
- What should I drink while traveling while pregnant?
- How can I eat healthily while on vacation?
- How do I make sure my food is safe to eat?
- Should I bring my own food while on vacation?
Medical Video: What to Expect in the 1st Trimester: Q&A with Belly to Baby
It is difficult to know what is safe to drink and eat while pregnant, especially if you are traveling. We have a few tips to help you vacation safely and pleasantly.
What should I drink while traveling while pregnant?
You must drink at least eight glasses of liquid 200ml a day, about 1.6 liters. You might need more if you are on vacation to a hot place and make you sweat more.
If you are not sure whether drinking water in the area is safe, choose drinking water in a bottle and make sure the seal is in good condition. If you are not sure of the state of the seal, choose carbonated drinking water (sparkling water), because ordinary drinking water can be taken directly from tap water.
Fruit juice can be drunk, but avoid local juice made with tap water. Choose fruit juice in a bottle or canned with a seal that is in good condition.
Remember that ice cubes are often made with tap water. If you are concerned about the quality of ice cubes but want a cold drink, chill the can or bottle in a bucket of ice before drinking.
At dinner, order a refreshing non-alcoholic cocktail, aka mocktail. But, do this only if you are in a hotel, restaurant or bar that has high hygiene standards.
Experts recommend stopping total alcohol consumption while pregnant, or at least during the first trimester. If you want a glass wine or beer occasionally, remember that alcoholic beverages can reduce your fluids.
Tea and coffee can make you urinate more often than usual, but both of these drinks are usually included in your daily fluid intake. Try to limit how much caffeine you consume to 200 mg per day. This is more or less the same as:
- One big glass of brewed coffee
- Two cups of instant coffee
- Two big glasses of tea
- Five cola cans
- Four plain chocolate bars
How can I eat healthily while on vacation?
You may relax while on vacation, but healthy food is still important for you and your baby. Fortunately, it's usually easy to find good healthy food when you're on vacation.
Try to avoid the habit of eating fast food when you travel. When you are on a vacation in a state of pregnancy, you might eat lots of burgers, pizza, and other fatty foods without realizing it. Ready-to-eat foods may occasionally, but still give variety to your food.
Eat lots of fresh fruit and salads. If you are in a hot place, fresh fruit and salad will taste good and refreshing. This is also an easy way to get vitamins, minerals and fiber.
However, if you are not sure about the cleanliness of the fruit or if the fruit has been washed, you can peel it and prepare the fruit yourself. Don't forget if you eat fruit eaten with the skin, wash it using bottled water.
If you buy washed vegetables and fruits, wash them again, to make them safer. Fruits that can be peeled like oranges and bananas are the right choice, because fruits like this do not need to be washed.
If you are on vacation near the sea and lots of fresh fish are offered, eat. Fish tastes good and is rich in omega-3 fatty acids that are good for you and your baby. However, make sure the fish is thoroughly cooked before you eat it.
You should limit your fish consumption to no more than 2 servings of fish per week, because seafood can contain environmental pollutants. Do not eat sharks, swordfish or marlin fish while pregnant, because these fish contain high levels of mercury that are dangerous for your baby.
Maybe you already know that you are more susceptible to constipation while pregnant, and this is also often experienced by tourists. Drink plenty of water, eat high-fiber foods, and exercise to launch a bowel movement.
Foods like nuts are rich in fiber and provide lots of vitamins. Fruits and vegetables can help too. Bringing whole wheat crackers while packing may also be useful if you want to snack.
How do I make sure my food is safe to eat?
You don't want your vacation to fall apart because of an upset stomach, so be careful what you eat. Some things you should pay attention to:
- If you are not really sure of the cleanliness of the tap water in that place, avoid raw foods that can be washed like salads and fruits.
- Make sure each yogurt or sweet food made with cream is still fresh and cold when you eat it.
- Try to eat freshly cooked food, and choose restaurants and cafes that cook your order afterorder. Avoid ready-to-eat foods, stay warmed, and left at the counter for hours.
- If something doesn't look well cooked, don't force yourself to eat it.
- Be careful when eating raw meat or at the level of maturity rareand other baked goods. Check whether your meat is cooked or not. Ripe meat should not have a pink part, and the meat juice looks clear.
- Do not order anything if you are unsure of its contents. If the menu is written in a language that you don't understand, try to find someone who can explain it.
Don't assume that a good restaurant must have safe food. Try to ask around and find out about restaurants that have a reputation for safety and cleanliness and serve good food.
Should I bring my own food while on vacation?
Bringing some snacks to your handbag and luggage might be a good idea. Some small plastic bags of dried fruit and nuts, raisins, oatmeal crackers, and cereal bars are ideal foods. Thus you can enjoy healthy snacks anywhere.
If you don't have a problem with morning sickness, maximize the opportunity buffet at breakfast at the hotel on your vacation spot. Many hotels offer good food choices such as whole grain cereals, dried and fresh fruits, yogurt, and freshly made bread. These foods will give you lots of vitamins and minerals, and also fiber. Add a glass or two of fruit juice and you have started the day with good nutrition.
