Pregnancy is hardly the time to count calories and be strict about every morsel of food that passes your lips, but that doesn’t mean you should binge on unhealthy, junk food. While it is completely normal to increase your food intake and occasionally stuff yourself with whatever you and your baby is craving, you should also make sure (for your sake, and for your baby’s), that you eat healthily.
There’s nothing easier than to gain a huge amount of weight when you are pregnant, and that can negatively affect both you and your unborn child’s health. Your body needs some extra nutrients during your pregnancy, and it is important that you eat the special foods that will give you the nutrients you need, instead of unhealthy food full of empty calories.
Here is a brief but important guide to maintaining a healthy eating regime when you are pregnant.
- Milk and Dairy Products
One of the most important nutrients your body needs during pregnancy is calcium. If your growing baby doesn’t get enough calcium from the food and drink that you are consuming, they will draw in their required calcium from your own bones, which can lead to osteoporosis in the future.
As an expectant mother, you need to consume several units of milk and dairy products during this time. This includes full-cream, half-and-half or fat-free milk, Greek yogurt, cheese, butter, puddings, cream soups, etc. as well as green vegetables, dried peas, beans, and seafood, which also contain some calcium. During your second and third trimester, you need almost 1000 mg of calcium every day to meet your body’s demands, which can mean multiple glasses of milk and a regular serving of yogurt, butter, and cheese.
- Meat
Another very important nutrient you need is protein and plenty of it. During your pregnancy period, most protein needs can be found through meat and poultry, but also eggs, dried beans, and legumes, eggs, fish, nuts, tofu, etc. Protein is needed for the growing the baby’s important organs inside the womb and is sometimes known as the “builder nutrient” during pregnancy. The more protein you consume, the stronger your baby is going to be.
While you can fulfill the maximum requirement of protein from meats, it is better to look at the other alternatives too. Too much meat can also mean a lot of extra calories you don’t really need, make you gain weight dangerously, and also cause constipation – which is already a bother during pregnancy, because of all the extra iron and foliate you are prescribed.
- All kinds of Legumes
Legumes, particularly chickpeas, peas, kidney beans, black beans, soy, oatmeal, lentils, soybeans, peanuts, and red beans are all excellent sources of plant-based legumes and contains a good amount of protein, folate, fiber, protein and also calcium. It is especially folate (Vitamin B9) that’s extremely important for a pregnant woman in the first trimester, that helps the baby to fight infections later in their lives.
All legumes are extremely high in folate, especially lentils, chickpeas and black beans. A single serving of each of these legumes will meet your Daily Nutrition Intake by 65% to 90%.
- Fruits
A most pregnant woman doesn’t eat a lot of fruits during this time as they are more concerned with food that’s more filling and healthier for the baby. However, the right fruits contain a good amount of Folic Acid and Vitamin C, both vital for the fetus. When you are pregnant, you need at least 70 mg of additional Vitamin C every day, which can be found in fruits like grapefruits, papaya, oranges, honeydew, etc.
All kinds of berries also contain a huge amount of healthy carbs, fiber, water, fiber and of course, Vitamin C.
- Vegetables and Leafy Greens
All vegetables are excellent sources of Vitamin A, Folate, Vitamin C, iron, potassium and calcium, and there should be at least one excellent source of these nutrients in your every meal. Carrots, pumpkins, sweet potatoes, water squash, cantaloupe, beets, turnips, spinach, pumpkins – these vegetables are excellent sources of Vitamin A and should be present in your meals every day. Broccoli and other kinds of leafy greens are also high in antioxidants, which will benefit both you and your baby’s immune system.
It is especially in the second and third semesters that pregnant women need to focus more on vegetables and leafy greens.
- Whole grains
Even if you had avoided carbs and grains at other times, you need a healthy dose of whole grains during your pregnancy period. At least one of your daily meals should have brown rice, brown bread or brown pasta, or at least, whole-wheat oatmeal and cereal. Whole-grain breakfast cereals are also an excellent source of iron that you also need every day.
- Salmon and other Sea Food
Fatty fish like salmon and other seafood are rich in Omega-3 fatty acids EPA and DHA, which can help in the development of your unborn child’s brain and eyes. However, seafood and fatty fish should be limited to not more than two to three times a week, as they can also contain mercury, which is harmful to the baby.
Also, salmon contains a special nutrient you don’t get in much other food, i.e. Vitamin D, which is an important nutrient if you don’t get enough sun on your skin.
- Dried Fruits
Dried fruits are actually high in calories, which means they aren’t much encouraged at regular times. However, they are also rich in fiber, minerals, and various vitamins. If you are not a fan of fresh fruits, you can get all the same nutrients from dried fruits, without the water.
Prunes, for example, are an excellent source of potassium, sorbitol, fiber, and Vitamin K. They are also great as a laxative and can be a great help for constipation, which is a common complaint during pregnancy.
You also need to drink about 1.5 liters of water every day during pregnancy, more than the regular amount at other times. Dehydration can be extremely harmful to your baby and for you, both. Keeping yourself hydrated will keep your baby hydrated, too, and help in relieving constipation and Urinary Tract Infections – common problems at this time.
While you don’t really have to be very strict in your calorie intake while pregnant, you’ll still need to focus on food that is healthy and filling. More importantly, you need to fill yourself up with the kinds of food that is beneficial for your baby’s growth and development, instead of giving in to your cravings.
