The good news about healthy eating during pregnancy is that no special diet, foods or regimens need to be followed. While pregnant, the basics of healthy eating are all that is required. But this time around, it’s a matter of making sure that you are getting good amounts of fresh fruits and vegetables, lean protein, healthy fats, carbs and some select vitamins and minerals. The following are some general guidelines on healthy eating while pregnant.
Lean protein
Protein is needed for energy and helps the body build and repair tissue. For this reason, pregnant women need slightly more protein to help assist a baby’s growth and development.
- Good sources of protein: Chicken, fish, cottage cheese, eggs
- Recommended amount: 71 grams a day
Carbohydrates
The human body obtains most of its energy from carbohydrates. They are our primary source of fuel. While there is no official recommended dietary intake for complex carbohydrates in pregnancy, your intake of this macronutrient should remain high. Low-carb diets have been linked to an increased risk of birth defects.
- Good sources of complex carbohydrates (ie. “starchy” foods) include: legumes, pasta, potatoes and whole-grain products such as brown rice, oatmeal and whole-wheat bread.
Folate
Folate is one of the most important vitamins of pregnancy. Folate is a B-vitamin that helps prevent medical complications in the baby known as neural tube defects. These are serious abnormalities of the brain and spinal cord that babies can develop if there is a deficiency of folate in the mother’s diet. For this reason, most doctors will suggest that all women start taking prenatal vitamins that contain folate immediately after they find out that they are pregnant or while actively trying to conceive.
- Good sources of folate: Leafy green vegetables, citrus fruits, dried beans and peas, lentils or enriched breads.
- Required amount: Most pregnant women require around 400 micrograms of folate daily
Calcium
Most people know about the importance of calcium and the role it plays in building strong teeth and bones. During pregnancy, this becomes especially important. Calcium also plays a role in helping the circulatory, muscular and nervous systems run normally.
- Good sources of calcium: Dairy products like yoghurt and cheese, broccoli, kale and breakfast cereals that are fortified with calcium
- Required amount: The daily recommended calcium intake for pregnant women is 1,300 mg a day. This is found in most prenatal vitamins.
Foods to avoid while pregnant
While most foods are safe to eat while pregnant, there are a list of foods that should be avoided. This includes
- Raw, undercooked or contaminated seafood (ie. raw fish, shellfish)
- Undercooked meat, poultry and eggs
- Soft cheeses, such as brie, feta and blue cheese
Other helpful pregnancy and nutrition tips
- Weight gain should be slow and gradual. In general, you should gain about 2 to 4 pounds during your first 3 months of pregnancy and 1 pound a week for the remainder of the pregnancy.
- Follow a balanced diet by focusing on healthy choices within the foods groups mentioned above.
- Take prenatal vitamins as soon as possible.
- Speak to your doctor about any concerns around nutrition, weight gain or healthy eating.
- For women with other existing medical issues such as diabetes, crohns or epilepsy, make an appointment to speak to your doctor about more specialized nutrition tips.
Remember, you are your baby’s single source of nutrition. So it’s important to ensure that you’re getting all the appropriate nutrition that you and your baby need for a healthy pregnancy.
References
- https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/in-depth/pregnancy-nutrition/art-20045082
- https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy
- https://www.ucsfhealth.org/education/eating-right-before-and-during-pregnancy
- https://my.clevelandclinic.org/health/articles/12593-pregnancy-nutrition
- https://www.sciencedaily.com/releases/2018/01/180125085105.htm