Pregnancy is a very delicate period for a woman and her unborn baby. Numerous precautions need to be put in place for healthy development of the baby, including tweaking her diet. So what foods are necessary during this time?
Veges & Fruits
Consume five portions of fruit and vegetables per day to get enough vitamins and nutrients. Taking actual fruits is better than fruit juice since the latter has very high sugar content. The veges and fruits should be farm fresh.
Fibre
Since you’re more likely to suffer constipation during pregnancy, increasing your fibre intake is crucial. Wholegrain foods such as wholegrain pasta, wild rice, pulses like beans and lentils, wholemeal bread, fruit, and vegetables are rich in fibre. Doing this also lowers your risk of haemorrhoids.
Iron
Did you know that during pregnancy, the amount of blood in the mother’s body increases by almost 50%? Thus her body needs more iron to make more haemoglobin. Low iron levels may lead to anaemia and severe blood loss during delivery. Foods rich in iron include organ meats, green leafy veges, dried fruits, tuna, salmon, egg yolk, legumes and poultry.
Carbohydrates
These are essential for providing that much- needed energy during pregnancy. Healthy carbs such as wholemeal bread, brown rice, sweet potatoes should be chosen instead of processed food.
Fats
Fats are important but shouldn’t make up more than 30% of a pregnant woman’s diet. Monounsaturated and omega-3 fats found in avocados, olive oil, sunflower oil, sesame oil, canola oil, peanut oil, nuts, and seeds are healthy options.
Proteins
These are available from both animal and plant sources including: chicken, eggs, lean meat, fish, tofu, legumes, soy, quinoa, nut butters and nuts.
Calcium
Popular sources of calcium include cheese, yogurt and milk. lactose- intolerance and vegan women can still get calcium from chia seeds, calcium-set tofu, calcium-fortified soymilk, soybeans, Chinese cabbage, okra, bok choy,mustard greens, kale and beans.
