One of the things that will truly affect the health of your baby - and yours as well - is what you eat during pregnancy. A mother needs an additional 300 calories roughly per day, as well as an increase in their intake of nutrients so that the baby is able to grow and develop properly.
Admittedly, finding the perfect prenatal diet is a delicate balancing act. Aside from all the food that you SHOULD be taking in so that your baby can become healthy, there are also a lot of foods to avoid so that you don't expose your baby to unnecessary risks.
It would be very difficult to list down each individual food to create a balanced diet, since there are so many different choices out there, and a mother's diet can also be dictated by her personal preferences in food. Instead, here are some criteria that you should keep in mind when creating a prenatal diet, and why these particular groups of food are important.
- High-fibre foods
Many women tend to experience gastrointestinal problems such as diarrhea or constipation during pregnancy, so eating foods that are high in fibre helps regulate the digestive system, High-fibre diets also help regulate blood sugar, lower the levels of "bad cholesterol", and gives the body a slow, controlled release of sugars for longer lasting energy.
Whole grain rice, cereals, and bread, as well as fresh whole fruits, are a great source of fibre.
- High Vitamin C Foods
Vitamin C helps promote strong bones, gums, and teeth, and assists in the iron absorption of the body. It also promotes a stronger immune system during pregnancy.
Citrus fruits such as oranges, lemons, and limes are a great source of vitamin C. You can also get vitamin C from tomatoes and broccoli. Avoid commercial fruit juices as much as possible, because of their high sugar content.
- High Vitamin A Foods
Eating foods that are rich in vitamin A helps give the soon-to-be mother healthy skin, as well as helps in the growth and development of baby's bones.
Carrots, sweet potatoes, and dark, leafy greens such as spinach and kale are excellent sources of vitamin A.
- Calcium-rich foods
Everyone knows that calcium is essential for strong bones and teeth, but calcium is also necessary for proper muscle movement and functioning of the nerves.
Organic whole milk, dairy products such as hard cheeses and yogurt, and salmon (provided that it's cooked properly) are great sources of calcium.
- High Protein Foods
Protein is needed for muscle growth and development in the baby.
Go for lean cuts of meat such as fish and poultry. Eggs are a great source of protein, although consumption should be limited since eggs are high in cholesterol as well. For a quick snack fix, nuts and seeds also give a protein boost, as well as a dollop of healthy fats.
There you have it: a great range of different food options so that you can create a good, balanced prenatal diet so that both you and the baby can be healthy during and after your pregnancy.
Is there a certain diet food that you love for a prenatal diet? Tell us!
