Pregnancy is a blessing. It is the time when a woman’s body goes through immense changes. At this stage, her body needs an extra dose of nutrition. Simply put, she needs a balanced diet, which
keeps both the mother and the baby healthy. This comprehensive guide will introduce you to a diet
consisting of essential nutrients, recommended foods, and their amazing benefits.
This comprehensive guide consists of a balanced diet, recommended nutrition, what to avoid, and tips for a healthy pregnancy.
A balanced diet is recommended to must-have for soon-to-be mothers. It must be balanced because of the necessity to include all necessary nutrients for baby’s growth and development and a mother’s health. In this context, the American Pregnancy Association has found that pregnant women should emphasize a variety of nutrients, such as vitamins, minerals, proteins, fats, and carbohydrates.
Inadequate nutrition can invite multiple complications, such as low birth weight, developmental problems, and premature delivery, according to the Centers for Disease Control and Prevention (CDC). Therefore, focus on what to eat and what to avoid as preventive measures. For a precise understanding, visiting a gynecologist is a smart choice. He or she can introduce you to some preventive care benefits for women, such as a nutritious diet to eat.
The food must be stuffed with nutrients, especially for gestating mothers. What are these? Let’s discover below:
Folic acid is a type of vitamin B that prevent any damage to neural tube in the baby. This tube is called the spina bifida. The Centers for Disease Control and Prevention (CDC) refers to the consumption of 400 to 800 micrograms of this acid every day. If you don’t know the foods containing folic acid, here they are:
• Leafy green vegetables (spinach, kale)
• Citrus fruits (oranges, grapefruits)
• Beans and legumes
• Fortified cereals and grains (food with additional vitamins and minerals)
The next essential nutrient is iron. It is responsible for balancing and increasing hemoglobin in the blood, which takes oxygen to the baby through the blood. According to the National Institutes of Health (NIH), a mother-to-be needs about 27 milligrams of iron every day. This amount is double for non-pregnant ladies.
So, the diet must have the following iron-rich food:
• Poultry
• Fish
• Spinach
• Lean red meat
• Lentils and beans
Bones, teeth, heart, muscles, and nerves require calcium to build up. A pregnant woman should intake 1,000 milligrams of calcium daily, which can be obtained from these sources:
• Tofu, a cheese made of soy milk
• Dairy products such as milk, cheese, and yogurt
• Fortified plant-based milk, such as almond or soy
• Leafy greens, including broccoli and kale
Omega-3 fatty acids, particularly DHA (docosahexaenoic acid), ensure a healthy brain and eyes. The American College of Obstetricians and Gynecologists (ACOG) recommends consuming 200 to 300 milligrams of DHA daily.
This is a healthy fatty acid that must be 200 to 300 milligrams in the food every day, which essentially carries DHA or docosahexaenoic acid. You cannot expect the development of a baby’s brain and eyes without it, which can be obtained from these:
• Fatty fish such as salmon, mackerel, and sardines
• Flaxseeds
• Chia seeds
• Walnuts
You can never expect cell formation without protein. It is the building block of these cells, which ensure a child’s growth in the womb, especially in the second and third trimesters. Doctors in shared care suggest about 71 grams of protein to be included every day.
Here is the recommended protein-rich food:
• Eggs
• Dairy products
• Beans and legumes
• Nuts and seeds
• Lean meats that can be chicken or turkey
Vitamin D with calcium can be the best diet to support a baby’s bone development. Its recommended quantity is 600 IU (International Units) of vitamin D daily. In food, particularly, it is found in the following food items:
• Eggs
• Fortified cereals
• Salmon, tuna, or any fatty fish
• Fortified milk and orange juice
Considering the diet, a pregnant woman must understand the significance of essential nutrients. For those who are unaware, an ideal diet consists of the following foods:
Ideally, fruits and vegetables are power-packed with essential vitamins, minerals, and fiber. This combination is necessary for healthy digestion. They also provide an adequate amount of vital nutrients such as folate, vitamin C, and potassium. So, which fruits and vegetables have it? Let’s have a look:
• Apples, bananas, oranges, and berries
• Carrots, sweet potatoes, spinach, and bell peppers
• Avocado (rich in healthy fats)
Like us, a woman’s body needs energy. Whole grains are an excellent source while adding a dash of essential nutrients like fiber, iron, and vitamin B. So, you have the following whole-grain options to include in your diet:
• Oat
• Quinoa
• Brown rice
• Whole wheat bread
Foods with high protein and low fat are lean proteins. For a baby’s development and high energy level, the women should include these food items:
• Fish
• Eggs
• Beans, lentils, and tofu
• Skinless chicken and turkey
Dairy products are popular sources of calcium, vitamin D, and protein. They should be eaten thrice a day. So, expecting mothers can have these:
• Cheese
• Low-fat or fat-free milk
• Yogurt (or Greek yogurt)
For a healthy brain, unsaturated fats should be included in the diet. You should avoid a saturated-fat-based diet.
Here are some of the healthy fat sources:
• Olive oil
• Avocados
• Nuts and seeds
• Fatty fish (such as salmon)
This is not a food nutrient but a fluid. During pregnancy, having a healthy metabolism is important. And fluid keeps it healthy. So, the mother-to-be must be lubricated, especially with water, during pregnancy so that she can easily digest. It helps in absorbing nutrients in the blood while forming
amniotic fluid.
• Milk
• Herbal teas like ginger or peppermint
• Fresh fruit juices, but must be consumed in moderation
Like healthy food, understanding unhealthy food is also vital for a safe and healthy pregnancy. Here are some foods that should be avoided:
Certain fish, like swordfish, king mackerel, and shark, may have high levels of mercury, which can hamper the baby’s nervous system growth.
Unpasteurized dairy products and juices may be infected with harmful bacteria, such as Listeria. It can cause serious infections. So, prefer pasteurized milk or dairy products over unpasteurized ones.
Uncooked or raw meat and eggs are prone to foodborne diseases, such as salmonella. So, always eat thoroughly cooked meats and eggs.
People are fond of caffeine. Moderate caffeine consumption does not cause any harm during pregnancy. An excessive amount of intake can be hazardous.
Alcohol should be strictly avoided during pregnancy. Its intake can cause fetal alcohol spectrum disorders (FASDs) and other developmental issues.
Meal planning during pregnancy is necessary, as it can help in procuring necessary nutrients.
Include a range of foods to balance your diet with essential nutrients. These can be different fruits, vegetables, proteins, and grains throughout the week.
Instead of having two to three large meals, cut down on small and more frequent meals. It will help in
preventing nausea and heartburn.
Avoid overeating and eat when you indeed feel hungry. Try to include nutrient-rich foods, but not just food.
For snack munches, prefer yogurt with fruits, whole-grain crackers with cheese, or nuts.
Last but not least, visit a qualified doctor and follow a shared care routine for a healthy pregnancy. He or she can also help in planning a diet chart for nutritional food intake.
People often think about what to eat during pregnancy. For sure, a balanced diet is recommended for a healthy pregnancy. It can be possible by including a variety of healthy foods. Consulting with a qualified doctor and following shared care can also help you make choices about what to eat and not to eat.