Pregnancy is a magical time in a woman’s life. The notion of growing a human being inside you is a miracle and an incredible thing to experience. But are you getting all the nutrients you need?
In addition, pregnancy is the one time in your life when your eating habits directly affect another person. Your decision to incorporate delicious vegetables, whole grains and legumes, lean protein, and otherwise food choices into your eating plan before and during pregnancy will give your baby a strong start in life.
Did you know that getting enough of the right nutrients can help ensure a healthy and comfortable pregnancy?
A woman, pregnant or not, requires the six basic nutrients: proteins, carbohydrates, fats, vitamins, minerals (mainly calcium and iron), and water. Once the baby arrives, the nutrient and caloric needs of a mother who is not breastfeeding will be the same as they were before pregnancy.
So what to eat during pregnancy?
Protein
Protein is critical for ensuring the proper growth of fetal tissue, including the brain. It also helps with breast and uterine tissue growth during pregnancy. It even plays a role in your increasing blood supply, allowing more blood to be sent to your baby.
You should eat three servings of protein per day. Good sources include:
- lean beef and pork
- beans
- chicken
- salmon
- nuts
- peanut butter
- cottage cheese
Pregnant women are not encouraged to take high protein supplements during pregnancy. Excessive protein will be harmful to the infant development.
Carbohydrate
Carbohydrate provides energy for you and your baby. It is, therefore, a good idea to eat a wide variety of carbohydrate-rich foods and include carbohydrates at every meal.
Good sources include:
- bread
- breakfast cereals
- potato
- sweet potato
- rice
- pasta
- noodles
- oats
- legumes (e.g. chickpeas, soybeans, lentils, baked beans) and fruit
- Milk and yoghurt are also good sources
Fat
During pregnancy, the quality of fats is more important than their total amount, especially for fetal development and infant growth. For this reason, it is necessary to improve the relative proportion of polyunsaturated fats rather than to increase the intake of total fats: an adequate intake of docosahexaenoic acid (DHA, of the n-3 series), essential for the growth and development of brain and retina, is of utmost importance.
Fish is a good source of omega-3 fats, so aim to eat at least two serves of fresh or canned fish a week.
Choose oils and margarine spreads made from canola, sunflower seeds, olives, soybeans, peanuts, macadamia nuts, sesame seeds and grape seed.
Vitamins and Minerals
Vitamin B6
- beef
- ham
- whole grain product
- bananas
Vitamin B12
- meat
- fish
- poultry
- milk **Vegetarian is recommended to take supplements.
Folate
- green leafy vegetables
- citrus fruits
- seeds
- nuts
Vitamin D
- sunlight
- fatty fish such as salmon and sardine
Vitamin C
- citrus fruits
- broccoli
- tomatoes
- guava
- berries
Vitamin A
- carrots
- green leafy vegetables
- sweet potatoes
Calcium
- milk
- cheese
- sardine
- dairy product
Iron
- lean red meat
- poultry
- fish
- dried beans
- peas
- prune
Without a doubt, a nutritious, well-balanced eating plan can be one of the greatest gifts you can give to your developing baby. Pregnancy nutrition is essential to a healthy baby. Ideally, adopting a healthy eating plan before pregnancy is the best.
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If you need help in knowing what is best for your baby during pregnancy and what is best for you after your delivery, you may send me an e-mail at hsien5243@gmail.com. You can also meet me in person in the Women Wellness Blueprint workshop that is happening in Kuala Lumpur. The next session is on the 12th of August 2018 from 8am – 1pm! Find out from Motherhood.com.my for the next date or enquire from wwb@flexmobstudios.com.
If you have any further inquiries, please feel free to drop us a text on Whatsapp at 012-2170391 – Lavinia, or Email (wwb@flexmobstudios.com).
