Why should I eat healthy during pregnancy?
During pregnancy, it is important to maintain a very healthy diet because your body needs additional nutrients, vitamins and minerals. A diet lacking in key nutrients may negatively affect your baby’s development.
Poor eating habits and excess weight gain may also increase your risk of gestational diabetes and pregnancy or birth complications. Choosing healthy, nutritious foods will help ensure the health of you and your baby. It will also make it a lot easier to lose the pregnancy weight after you’ve given birth.
What are the highly nutritious foods to consume during pregnancy?
Dairy Products
During pregnancy, you need to consume extra protein and calcium to meet the needs of the growing fetus. Dairy is the best dietary source of calcium and provides high amounts of phosphorus, various B vitamins, magnesium and zinc. Yoghurt is also beneficial to pregnant women. It contains more calcium than most other dairy products. Some varieties also contain probiotic bacteria, which support digestive health and may also help reduce the risk of complications.
Legumes
This group of food includes lentils, peas, beans, chickpeas, soybeans and peanuts. Legumes are excellent plant-based sources of fibre, protein, iron, folate (B9) and calcium — all of which your body needs more of during pregnancy. Legumes are great sources of folate, fibre and many other nutrients. Folate is a very important nutrient during pregnancy and may reduce the risk of some birth defects and diseases.
Sweet Potatoes
Sweet potatoes are very rich in beta-carotene, a plant compound that is converted into vitamin A in your body. Vitamin A is essential for growth and the differentiation of most cells and tissues. It’s very important for healthy fetal development.
Salmon
Salmon is very rich in essential omega-3 fatty acids. Most people, including pregnant women, are not getting nearly enough omega-3 through their diet. Omega-3 fatty acids are essential. Salmon contains the essential omega-3 fatty acids EPA and DHA, which are important for brain and eye development in your growing baby. It’s also a natural source of vitamin D.
Eggs
Eggs are the ultimate health food, as they contain a little bit of almost every nutrient you need. Whole eggs are incredibly nutritious and a great way to increase your overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.
Broccoli and Dark, Leafy Greens
Broccoli and dark, green vegetables, such as kale and spinach, contain many of the nutrients pregnant women need. These include fibre, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium. Broccoli and leafy greens contain most of the nutrients that pregnant women need. They’re also rich in fibre, which may help prevent or treat constipation.
Lean Meat
Beef, pork and chicken are excellent sources of high-quality protein. Pregnant women need more iron since their blood volume is increasing. This is particularly important during the third trimester. Low levels of iron during early and mid-pregnancy may cause iron deficiency anaemia, which doubles the risk of premature delivery and low birth weight. Eating foods that are rich in vitamin C, such as oranges or bell peppers, may also help increase the absorption of iron from meals.
Fish Liver Oil
Fish liver oil is made from the oily liver of fish, most often cod. The oil is very rich in the omega-3 fatty acids EPA and DHA, which are essential for fetal brain and eye development. A single serving (one tablespoon or 15 ml) of fish liver oil provides more than the required amount of omega-3 fatty acids, vitamin D and vitamin A. Fish liver oil may be particularly important for women who don’t eat seafood.
Berries
Berries are packed with water, healthy carbs, vitamin C, fibre and antioxidants. They generally contain high amounts of vitamin C, which helps your body absorb iron. Vitamin C is also important for skin health and immune function. Berries contain water, carbs, vitamin C, fibre, vitamins, antioxidants and plant compounds. They may help pregnant women increase their nutrient and water intake.
Whole Grains
Eating whole grains may help pregnant women meet their increased calorie requirements, especially during the second and third trimesters. Whole grains are packed with fibre, vitamins and plant compounds. They’re also rich in B vitamins, fibre and magnesium — all of which pregnant women need.
Water
During pregnancy, blood volume increases by up to 1.5 litres or about 50 ounces. Therefore, it’s important to stay properly hydrated. Your fetus usually gets everything it needs, but if you don’t watch your water intake, you may become dehydrated. Drinking water is important as your blood volume increases during pregnancy. Adequate hydration may also help prevent constipation and urinary tract infections.
What you eat during pregnancy affects your energy and well-being hence, directly affecting the health and development of your baby. Since calorie and nutrient needs are increased, it’s very important that you choose nutrient-dense, healthy foods.
References
- Healthline. Foods to eat when Pregnant. Accessed on 27th September 2018
- Health. Foods pregnant women shouldn’t eat. Accessed on 27th September 2018