There is so much information available regarding pregnancy foods but there are some nutritional do's and don'ts and information on supplements which are always wise to keep in mind. The woman's body will prioritize nutrition to provide for the baby's needs first. Food needs to be optimum in terms of nutrition, not quantity.
Balanced Diet During Pregnancy
Eat a healthy, organic and natural foods which comprise of around 15-20% protein, 25% fats and oils such as olive oil and 45% carbohydrates each day.
Pregnancy and Folic Acid (Folate)
Folic acid helps to build a healthy nervous system and prevents congenital malformations in the developing baby. In the mother, folic acid prevents anemia and supports cell production and protects bones. Folic acid foods to include in the diet are vegetables such as spinach, asparagus, leafy green lettuce, lentils and beetroot.
Pregnancy and Omega-3 Oils
An omega-3 fish oil supplement is advised from the first trimester onwards. Studies have shown that fish oil supports pregnancy and healthy baby development and may even help prevent miscarriage. However, beware of eating too much cold water fish due to the mercury levels found in fish these days. Eat fatty fish such as salmon or sardines not more than twice a week.
Calcium Needs During Pregnancy
Taking calcium supplements during pregnancy can help to maintain healthy blood pressure in the mother, thereby reducing the risk of pre-eclampsia, cramps and premature labor. To ensure proper foetal development in the early weeks, the mother-to-be needs to double her normal calcium intake, to approximately 1500mg of calcium per day.
Foods to Avoid During Pregnancy
Avoid alcohol and coffee, which are stimulants. Avoid foods which are quick energy releasing foods empty in nutritional value, such as white bread, refined sugar, cookies and sugary, carbonated drinks. Limit foods rich in vitamin A and D, such as liver, to once or twice a week.
Prenatal Multivitamin
A good prenatal multivitamin right from the start is considered by most doctors to be essential, in addition to a balanced diet. This will ensure that the baby gets all the nutritional building blocks necessary for healthy development and should be continued after the baby is born, while nursing. Ask a medical professional for advice on the best pregnancy multivitamin.
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How to Prepare Pets for a Baby looks at ways of training dogs and cats to accept a new addition to the family.
Source:
Dischem Magazine, "A Nourishing Pregnancy" by Tanja van Wie, page 132 - 134, January 2010
Fleur Hupston - Fleur Hupston is a professional freelance writer based in Botswana, Southern Africa. From this unique perspective, she writes travel ...
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