How to Eat during Pregnancy?
Eating well during pregnancy promotes the healthy development of your baby as well as the physical and mental health of yourself (Ref 1). Good nutrition and healthy lifestyle reduce the chance of gestational diabetes, pre-eclampsia, infections and post-natal depression just to name a few.
More Variety and Calories
It is important to eat a variety of fresh and unprocessed food to meet the needs of pregnancy. Approximately 300 additional calories are recommended each day (Ref 1). These calories should come from fresh protein, vegetables, whole grains, nuts, seeds and fruits.
Protein-rich Food
Protein is the building blocks of foetal development and breast milk. 75-100g of proteins are recommended each day (Ref 3). Good sources are eggs, fish, meat and nuts and seeds.
Calcium-rich Food
Calcium is important for the formation of teeth and bones. It is also helpful in the prevention of pre-eclampsia and improves muscle health. Good sources can be found in bone soup, black sesame seeds and dairy.
Iron-rich Food
Iron is essential for the body to make red blood cells. Healthy blood provides energy and nutrients to the developing organs of the foetus and the well-being of the mother. Good sources of iron are red meat & liver eater with dark green leafy vegetables and food source vitamin C. Always go organic if possible.
Vitamins and Minerals-rich Food
Nutrients such as vitamin C, D, zinc, magnesium and folic acid are found in eating a variety of fresh vegetables and fruit. They support better immunity, and gut and brain health. Seven different kinds of vegetables and fruit provide most of the nutrients we need. Limit the number of fruit to two a day to keep the blood sugar level to a healthy level.
The Eat List
- Eggs
- Cooked meat
- Wild caught fish preferred as farmed fish contains mercury
- Whole grains and high fibre food
- Legumes, nuts and seeds
- Fresh vegetables and fruit especially dark leafy greens rich in folic acid
- Ginger is helpful for morning sickness
- Sour and sweet foods such as sour plum and apple cider may also alleviate morning sickness
- Beetroot may reduce high blood pressure by widening blood vessels due to its nitrate content
The Don’t-eat List
- High sugar content & too much carbohydrate due to the risk of gestational diabetes and increased inflammation
- Raw food such as sashimi and raw oysters as possible contamination could cause food poisoning. This can increase the risk of premature delivery and infections in the baby.
- Smoked food
- Processed meat products
- Overeating shellfish
- Overeating mangoes, pineapples & lychees
- Too spicy
- Ultra-processed food
- Cold food and drinks
- Caffeine as it may increase the risk of miscarriage or restricted foetal growth.
- Alcohol can lead to deformities and heart defects in your baby.
References
1. The Importance of Nutrition in Pregnancy and Lactation: Lifelong Consequences. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9182711/
2. https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy#:~:text=Dietary and Caloric Recommendations,be kept to a minimum.
3. https://www.sohu.com/a/667520962_421833
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