According to medical professionals, in order to maintain a healthy pregnancy it requires a healthy and balanced diet. Having the right diet is essential for both mom and baby, as what the mother eats and drinks during pregnancy is absorbed by her baby.
Optimal nutrition can help an expecting mother meet the increased physical demands of pregnancy and help develop a healthy baby.
But what are the recommended food for pregnant women to have a healthy pregnancy diet, and what should she avoid?
Here is a guide on recommended healthy food for pregnancy and what to avoid when food should pregnant women be avoiding:
1. Dairy Products
During pregnancy, mothers need to consume extra protein and calcium to meet the needs of their baby. Dairy products are the best source of calcium and provide high amounts of phosphorus, B vitamins, magnesium, zinc, and are considered as one of the best pregnancy food an expecting woman should include in her diet. Dairy food like milk, cheese, and yogurt are recommended for pregnant women. Yogurt with probiotic bacteria can help support digestive health during pregnancy.
The recommended amount of calcium an expecting woman should take a day is 1, 000 mg.
2. Legumes
Legumes are great plant-based sources of fiber, protein, iron, folate and calcium – all which are needed by both expecting mothers and their babies. Folate, in particular, is an essential B vitamin which is very important for moms and their babies especially in the first trimester.
This food group includes lentils, peas, beans, chickpeas, soybeans and peanuts.
3. Eggs
Considered as the ultimate health food, eggs contain a little bit of almost every nutrient a person needs, especially women who are expecting. It is a great source of choline, a vital nutrient during pregnancy. It helps in the baby’s brain development and helps prevent the development of abnormalities of the brain and spine.
A single whole egg contains 147 mg of choline. The recommended intake of eggs a day for pregnant women is 450 mg.
4. Sweet Potatoes
Not only delicious, but sweet potatoes are nutritious food that is rich in carotene, a plant compound that is converted into vitamin A in the body which is essential for a baby’s development.
It is also a good source of fiber which can reduce blood sugar spikes and improve digestive health.
5. Salmon
Another healthy food for pregnancy, Salmon is rich in essential omega-3 fatty acids that boasts a lot of benefits. Omega-3 can help build the brain and eyes of the baby and can help increase gestational length.
Salmon is also a natural source of Vitamin D which is important for bone health and immune function.
6. Broccoli and dark, leafy greens.
Packed with so many nutrients an expecting woman needs, like fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate, and potassium – Broccoli and dark, leafy greens are essential for a healthy pregnancy diet.
It can also fend off constipation and reduces the risk of low birth weight.
7. Avocado
Avocados are a good source of fiber, B vitamins, potassium, vitamin K, vitamin E and C. It is also high in healthy fats,and folate, which are great choices of food during pregnancy. This helps in building the skin, brain, and tissues of your little one.
Potassium can help relieve leg cramps, which is a very common side effect of pregnancy.
8. Whole Grains
Whole grains are good go food for pregnant women. They are packed with fiber, vitamins and plant compounds that are healthy for pregnancy. Some whole grains, like oats and quinoa are good sources of protein which are needed during pregnancy.
It is recommended that at least half of the carbohydrates a pregnant woman should take would come from whole grains.
9. Berries
A good source of healthy carbs, vitamin C, fiber and antioxidants, Berries are a good addition to a healthy pregnancy diet.
The best berries for pregnant women are blueberries, raspberries, goji berries, strawberries and acai berries, which are all flavorful and nutritious.
10. Lots of water
Pregnant women need to stay hydrated. Their body channels hydration to their baby and if water intake is not carefully observed can lead to dehydration to the mother.
Drinking a lot of water can relieve constipation and reduce the risk of urinary tract infections, which are common in pregnant women.
Now that you know what to eat while pregnant, here are what to avoid when pregnant:
11. Caffeine
Pregnant women are generally advised to limit or avoid caffeine entirely. Caffeine is absorbed very quickly and can easily pass into the placenta. Unborn babies and their placentas don’t have the main enzyme needed to metabolize caffeine.
Caffeine intake can result in restricting fetal growth and increase the risk of low birth weight.
12. Seafood with high levels of mercury
Mercury is a highly toxic element, and can be toxic to your nervous system, immune system and kidneys.
The following are high-mercury fish to avoid:
• Shark
• Swordfish
• King Mackerel
• Tuna
• Marlin
• Tilefish
• Orange Roughly
Mercury may cause serious developmental problems in children.
13. Alcohol
Expecting women should completely avoid alcohol intake as it can increase the risk of miscarriage and stillbirth. Even a small amount can cause a negative impact to a baby’s brain development.
Alcohol intake while pregnant can also cause fetal alcohol syndrome involving facial deformities involving facial deformities, heart defects, and intellectual disabilities.
14. Raw meat
Eating undercooked or raw meat while pregnant increases the risk of an infection from several bacteria or parasites.
Bacteria may threaten the health of both mother and baby, and can even lead to stillbirth or severe neurological illness.
15. Uncooked shellfish
Eating uncooked shellfish while pregnant is risky due to the bacteria or viral contamination which can cause food poisoning.
Some of the infections may cause dehydration and weakness to pregnant women. Other infections may be passed on to the fetus and can lead to serious to fatal consequences.
16. Soft, mold-ripened cheese
Raw milk, unpasteurized cheese and soft, mold-ripened cheese may contain harmful bacteria that can cause bacterial contamination.
These infections can all have life-threatening consequences for both the mother and her baby.
Always remember, when you are pregnant you are eating both for you and your baby. Whatever nutrients you are taking are also being absorbed by your little one.
Keeping a healthy pregnancy diet also means you are keeping you and your baby healthy!
sources: healthline.com, medicalnewstoday.com, livescience.com, freepik.com
