A pregnant mother eats for two. With that in mind, let’s look at the nutritional choices a mother can make to make sure she and her baby remain healthy.
Your body needs
Fruits and vegetables
They can come in different forms –fresh, frozen (strawberries), tinned (pears), dried (raisins, apricots) or as juice. Take over 5 portions per day. Fruits and vegetables supply the fiber your body needs. It helps bowel movement and minimizes constipation. Fruits and vegetables also have a rich supply of antioxidants, which slow down the aging process of body cells.
Starch
A pregnant woman needs energy and bread, pasta, potatoes and rice give that in plenty. Whole grains are a great option too. Remember, horses get their strength from oats!
Protein rich food
Growth of tissues depends on proteins. Lean meat, eggs, chicken, pulses and fish are good sources. Soya foods (i.e. tofu) are ideal for vegetarians.
Calcium
Pregnant mothers need calcium to provide for the bone development of their foetus. Dairy foods such as cheese, milk and yoghurt are a must. Any calcium deficiency will take a toll on the mother’s bones and teeth.
Folic acid
Your dietary needs include 400 microgram (mcg) of folic acid supplement. Ideally, it should be taken a few months before conceiving. If you take a supplement, check that it does not contain vitamin A, which can harm the baby.
Folic acid exists in its natural state in green veggies, brown rice, brown bread, and fortified cereal. Folic acid deficiency results in abnormal brain and spinal development in the baby.
Iron
Iron deficiency is common in pregnant women, so make sure to get enough. Take plenty of vitamin C (citrus fruits) at the same time. It helps your body to absorb iron. Green vegetables (i.e. spinach), red meat, pulses and fortified cereals contain iron. Liver contains a generous helping of iron but it also contains vitamin A, which should not be taken in excess.
Vitamin D
A daily dose of 10 mcg is healthy for a pregnant woman. An easy source of this vitamin is the morning sunlight.
Say NO to
Raw or partially cooked eggs and meat
Salmonella and other types of disease causing agents can be present if these food types are not fully heated and cooked. Any craving for sushi must be ignored!
Some varieties of fish
Scientists think that some seafood, like shark, swordfish and marlin, are not good for the baby. Avoid tinned tuna and salmon because they tend to contain high levels of mercury (a heavy metal which can be toxic). Stay away from shellfish because they can cause food poisoning.
Fat and Sugar
Limit biscuits, cakes and other sweets which contain empty calories. The high levels of fat and sugar will not help your blood pressure or your weight during pregnancy.
Alcohol and coffee
These beverages may dehydrate the baby, cause a low birth weight or miscarriage. It will not hurt to drink one cup of coffee per day. But if you eat a slab of chocolate and take soft drinks along with coffee, your total caffeine intake will be high. |
