Proper nutrition is a significant factor of maintaining good health at any age, but it is especially important if you are pregnant or planning to become pregnant. Good nutrition helps you maintain a healthy life and carries your baby with the nutrients he or she necessitates in the womb.
Focus for a balanced diet during Pregnancy that includes a variety of foods from all five food groups:
3- Milk, cheese, yoghurt
4- Cereals and breads
5- Fish, Poultry and Meat
Some basic information to keep in mind during your Pregnancy;
Drink plenty of water every day. Water contains fluoride, which aids in the development of healthy tooth surfaces in your developing baby’s teeth.
You will most likely feel more desperate for food than usual, but you should not have to “eat all the time” — perhaps if you are having twins or triplets. It’s more important to pay attention to the quality of your meals than the capacity.
Eating healthy and doing exercise often entails simply changing the quantities of different foods you eat in order to diversify your diet, rather than eliminating all of your favourites. For example, if you eat a balanced breakfast every day, it will be easier to avoid eating a lot of high-fat and high-sugar foods.
Certain foods should also be avoided since they are unhealthy or dangerous for the newborn. If you acquire gestational diabetes, your doctor or physician will urge you to be careful with your diet.
Here is a list of a few things which you should add to your everyday diet.
Vegetables and fruits
Vegetables and fruits are a good source of minerals and vitamins, as well as fibre, which aids digestion and avoids constipation. Consume a variety of fresh, frozen, canned, dry, or juiced fruits and vegetables each day. Always wash them with care. To get the most out of the nutrients in veggies, softly steam them in a little water or eat them raw but thoroughly cleansed.
Milk, yoghurt, and cheese are essential dairy foods because they include vital nutrients and calcium that your child requires. Wherever possible, use reduced-fat choices.
Foods that are high in carbs (carbohydrates)
Starchy meals are a good source of vitamins and nutrition, and they are filling without being excessively calorie-dense. Bread, sweet potatoes, potatoes, rice, pasta, breakfast cereals, noodles, millet, maize, oats, cornmeal, and yams are some of the items on the list. Every meal should include these meals as the main course. When possible, choose wholemeal over processed (white) types.
Protein-rich foods aid in the development of the new-born. Meat (and not liver), fish (and not high-mercury fish like marlin, tuna, or broadbill/swordfish), poultry, beans, eggs, legumes/beans, and nuts are all good sources of protein. Every day, consume some protein. Select lean meats, separate the skin from chickens, and cook with minimal fat.
Check to see if eggs, poultry, burgers, pork, and sausages are fully cooked. Make sure the meat isn’t pink and that the liquids aren’t pink or crimson. Two meals of fish per week are recommended, one of which should be oily fish like mackerel or sardines.
Snacks that are nutritional
If you are hungry in between dinners, avoid high-fat and/or sugar snacks such sweets, biscuits, chocolate, or crisps. Instead, opt for one of the following healthy snacks:
- Fresh fruits
- Sugar free juice and milky drinks
- Vegetable soup
- Ready to eat apricots, prunes or figs
- Baked potato, toast or baked beans
- Cereals in breakfast or milk with porridge
- Grilled chicken, sandwiches, salmon, salad, mashed tuna, etc.
List of few foods items to eat in limit:
- Foods that are rich in sugar intake such as ice-cream, pastries, cake, chocolate, puddings and soft drinks. Sugar contains high calories and can result in weight gain, tooth problems.
- High-fat foods include all spreadable fats (including butter), cream, oils, salad dressings. Fat is high in calories, therefore consuming more of it will certainly cause you to gain weight. Having too much saturated fat in your diet can raise your blood cholesterol levels, raising your risk of cardiovascular disease. Reduce saturated intake of fats and replace it with foods high in polyunsaturated or monounsaturated fat, such as spreads, oils, avocado and nut butters/pastes.
- There is no such thing as a safe amount of alcohol during pregnancy. Whether you’re planning a pregnancy, currently pregnant, breastfeeding, or have had a medical abortion, it’s best not to drink because alcohol can harm your unborn child.