When you’re pregnant, it’s essential to make smart choices about your diet because what you eat also nourishes your baby. Although it might be tempting to indulge in treats like creamy curries, it’s often better to opt for healthier options. Plus, dealing with symptoms like nausea, fatigue, and constipation can make you wonder if eating is even worth it!
First things first, you’ll want to maintain a healthy diet since you’re eating for two. There are vitamins and supplements available to support you and your baby’s nutritional needs, but you should avoid vitamin A. Make sure your multivitamins don’t contain vitamin A, as too much can harm your baby. Let’s explore the essential nutrients you need and where to find them naturally.
**What to Eat?**
While pregnant and breastfeeding, you need 10 micrograms of vitamin C daily and 400 micrograms of folic acid. Natural sources of folic acid include:
– Green leafy vegetables (like broccoli, lettuce, turnip greens, spinach, dried beans, peas, and collards)
– Fortified cereals
– Peanuts (recent studies show no link between eating peanuts during pregnancy and peanut allergies in babies)
– Wheat germ
– Sunflower seeds
– Brown rice
– Turkey
– Some fruits (such as cantaloupes, bananas, avocados, tomatoes, oranges)
Chicken liver is also rich in folic acid but should be avoided as it can contain too much vitamin A. Steaming foods helps preserve their nutrients, and it’s a good way to handle foods containing vitamin C, which are sensitive to light, air, and heat. Lightly cook or eat these foods raw to maximize their benefits.
Some natural sources of vitamin C are:
– Fruits and berries (like mangoes, kiwis, watermelons, oranges, papayas, grapefruits, pineapples, strawberries, raspberries, blueberries, and cranberries)
– Vegetables (such as green peppers, broccoli, Brussels sprouts, tomatoes, cauliflower, and cabbage)
– Leafy greens (like turnip greens and spinach)
You should aim to eat something from each of the main food groups every day: fruits and vegetables, starchy foods, proteins, dairy products, and a small amount of foods high in sugar or fat.
**What to Avoid?**
To give your baby the best start, avoid certain foods entirely. Avoid anything containing listeria, which is harmful to unborn babies. Listeria can be found in all kinds of pâtés, soft cheeses like brie and camembert, blue-veined cheeses like gorgonzola, cold meats, and smoked fish. Also avoid liver and liver products, shark, swordfish, marlin, and unpasteurized goat’s or sheep’s milk and products made from them, like soft goat cheese. Homemade mayonnaise and mousses are also off the menu as they often contain undercooked eggs.
You can drink pasteurized or UHT milk and products made with them. Also, reduce your intake of tuna steaks to no more than 140 grams per week and limit caffeine to 200mg a day (which is roughly two mugs of instant coffee or one cup of filter coffee, etc.).
**Cooking Tips**
Make sure to cook all meat thoroughly with no pink parts and apply the same rule to shellfish. Eggs should have solid whites and yolks. Always wash fruits and vegetables to remove any dirt.
When pregnant, you need about 200-300 extra calories a day, so planning your diet can help. For breakfast, try a fruit smoothie, half a grapefruit, Cheerios or muesli with skimmed milk, or scrambled eggs (well cooked). For lunch, a flatbread sandwich with salad or white meat is a good choice, maybe with some fresh soup. In the evening, consider fish or beans for protein. Lean steak and nuts are also solid options, and be sure to balance your meals with vegetables.
You don’t have to eat big meals every day. Small, healthy snacks can help, too. Keep a well-stocked fruit bowl and have vegetable crisps, fruit juice, or various nuts and dried fruit on hand.
Exercising during pregnancy is important and can help you during labor, so try to incorporate walks into your routine.
For those with diabetes, creating a meal plan is key. Consult with a dietician for guidance. Meanwhile, limit lactose-rich milk and foods that can spike your blood sugar, eat high-fiber foods, have a balanced breakfast with more protein, don’t skip meals, and spread your calorie and carb intake throughout the day.
Remember, it’s okay to enjoy occasional treats. Listen to your body, know your limits, and focus on what’s good for you and your baby.