Research shows that how well a baby grows before birth can affect their health throughout life. Eating a balanced, nutrient-rich diet is essential before, during, and after pregnancy to support both the mother and baby. The fast-growing baby relies entirely on the mother for everything. This includes not just what she eats during pregnancy, but also the nutrients stored in her body and her health before getting pregnant. Below are some healthy eating tips for pregnancy, including what to eat and what to limit or avoid.
Women trying to become pregnant and pregnant women are recommended to supplement with 400 mcg folic acid until 12th week of pregnancy to prevent neural tube defects such as spina bifida.
Eat more iron rich foods such as red meat, leafy green vegetables, beans, and fortified cereals to prevent iron deficiency anaemia. Consume foods rich in Vitamin C as it aids iron absorption. Choose lean meats and limit processed meats.
Eat a diet rich in protein like fish, poultry, eggs, and dairy to support the mother and the growth and development of the foetus. Include a variety of plant protein food such as lentils and chickpeas.
Swap refined carbohydrates for wholegrains such as brown rice, quinoa, wholewheat pasta, wholemeal bread, oats and barley for extra nutrients and fibre which can help with weight management, blood sugar control and digestive health.
Eat plenty of fruit and vegetables, at least 5 portions daily for nutrients, antioxidants, and fibre.
Drink plenty of fluids throughout the day, about 8 glasses daily, which can help with constipation.
Oily fish although containing Omega-3 fatty acids which aid in foetal brain and eye development, should be eaten in moderation. Limit to one to two portions per week. Fish species such as marlin, shark, and swordfish should be avoided to reduce heavy metal content, which may be harmful to the baby.
Limit caffeine consumption, found in coffee, energy drinks, and tea, to 200 mg per day, and avoid alcohol, as it may harm the baby.
Vitamin A is essential for growth and development, but deficiency and excess intake can be harmful to the baby. Avoid vitamin A supplements and foods high in Vitamin A such as liver and liver products, as excess Vitamin A can be harmful to the baby.
Avoid raw eggs as they may contain harmful bacteria like Salmonella, which can cause food poisoning and pose a risk to the baby.
Eat dairy foods, fortified plant milk, tofu, and leafy greens for calcium, which is important for bone growth and development. Vitamin D through foods and supplements is important as it helps with calcium absorption.
In conclusion, managing weight during pregnancy is important. Gaining too little or too much weight can pose a risk to both the mother and the baby. Weight gain can vary depending on the pre-pregnancy weight of the expectant mother. While your body needs extra energy and nutrients, it’s important to focus on nutrient-dense foods rather than simply increasing portion sizes. Extra energy of about 200 calories per day may be required in the third trimester, which depends on individual needs. Eat a variety of foods for diverse nutrients, keep hydrated, sleep well, and stay active to improve your overall health and wellbeing. The Eatwell Guide by the UK government is a useful tool that provides guidance on the recommendations for a healthy balanced diet.
