It may be tempting to reach for that slice of cake and then eat some more until you finish the whole cake to satisfy your pregnancy cravings. It’s easy to convince yourself that you need to “eat for two.”
But did you know that this is an age-old myth as you don’t need those extra calories when you are expecting a baby? At this point, food quality matters more than the quantity.
What you need are varied and adequate amounts of food from different groups (fruits, vegetables, meat, dairy, grain, and others). Safe food preparation and handling should be practiced at all times, and so is avoiding foods that may be risky for your little one.
As pregnancy creates extra demands for nutrients, you’ll need to eat foods that are rich in folate, iron, calcium, iodine, protein, Vitamin D, and Omega-3 fats. Make good food choices and ensure optimum health during this exciting time in your life by ensuring these items are in your pregnancy diet:
1. Fruits
Pregnant women who are 19 and older should have a daily Vitamin C intake of about 85 milligrams. Great sources of Vitamin C include orange, mango, lemon, and strawberry.
Apple, banana, and pear are rich in fiber to prevent or ease constipation, one of the common discomforts during pregnancy. You’ll also need the potassium in avocado to help relieve your leg cramps. Citrus fruits, papayas, and grapes are rich in folate, a type of Vitamin B that helps prevent birth defects.
2. Vegetables
Want your little one to enjoy a “rainbow” of healthy veggies when they grow up? Start early by introducing them to different types of vegetable tastes while they’re still in your tummy!
Vegetables contain different vitamins and minerals that are essential to a healthy pregnancy. Those that are loaded with such include dark leafy greens like spinach and kale. Tomatoes, sweet potatoes, broccoli, and bell peppers also contain the essential nutrients your body needs to nurture and nourish a growing child.
3. Fatty fish
Omega-3 fatty acids are not only good for your heart, but it also aids in fetal development. So next time you are craving for some fish, choose salmon and cod as they are great sources of omega-3 fatty acids.
4. Whole grains
According to the Mayo Clinic, whole grains are better than refined grains (read: white rice) because they “provide fiber, vitamins, minerals and other nutrients. Whole-grain foods help control cholesterol levels, weight and blood pressure. These foods also help lower the risk of diabetes, heart disease and other conditions.”
Pregnant women can develop gestational diabetes so foods that can reduce the risk and keep your blood sugar low are recommended. It would be better if you can swap your white rice with brown rice, quinoa, and millet.
5. Lean meat
Protein is a crucial nutrient expecting mamas need to support your baby’s growth. Where to get it? From lean chicken, pork, and beef. Opt for breast meat, lean minced pork or chicken, or grass-fed beef.
Pork and beef are also rich in iron, choline, and other B vitamins that you’ll be needing to avoid iron deficiency anemia, protect against birth defects, and support the development of your baby’s nervous system.
6. Eggs
Sometimes, you don’t need to look far and wide for pregnancy superfoods! You can turn to eggs to provide you with a little bit of almost every nutrient you need for yourself and your baby. Eggs contain high-quality protein, choline, fat, and many vitamins and minerals. Just make sure you don’t consume them raw or undercooked!
7. Dairy products
Pregnant mamas need extra protein and calcium to build stronger bones. You can get both from dairy products such as milk, cheese, and yogurt.
8. Water
Expecting or not, you need to stay hydrated to regulate your body temperature and keep the organs functioning properly. You should drink up when you are pregnant as blood volume increases by about 45 percent.
Be mindful of your water intake especially during the last trimester as dehydration can trigger preterm labor contractions. Staying hydrated also reduces the risk of urinary tract infections that are common during pregnancy.
Generally, you should take 8 to 10 glasses of water each day. But this also varies per person depending on their size, body type, and fluid requirements.
Editor’s Note: If you are unsure of anything, it’s best to talk to your OB-GYN to discuss your pregnancy diet and nutrition.
