During pregnancy, your baby’s main source of nourishment is what you eat and drink.
During pregnancy, your baby’s main source of nourishment is what you eat and drink.
You should eat well even before the start of your pregnancy and this attitude should be maintained throughout the pregnancy to ensure that your baby is healthy and well-nourished. Experts recommend that pregnant women consume a variety of health food and beverages to provide the adequate amount of nutrients that a baby needs for proper growth and development.
It is important to be consuming mostly nutritious foods during a pregnancy to ensure that the baby grows and develops well inside a woman’s body. To maximize the nutrition you get from your food during pregnancy, it is recommended to consume food belonging to the following four food groups:
1. Fruits and Vegetables
During the second and third trimesters of pregnancy, it is recommended that pregnant women consume a lot of fruits and vegetables.
The great thing about these foods is that they are low on calories but are high in fiber, vitamins and minerals.
2. Lean Protein
In consuming meat, poultry and fish, it is recommended to choose those that are low in fat. These foods support the growth and development of the baby inside the uterus. Lean protein can also be found in eggs, tofu, beans, nuts, seeds and dairy products such as cheese and milk.
3. Whole Grains
In a pregnant woman’s diet and nutrition, her main source of energy should be whole grains, such as oatmeal, whole-wheat bread and black or brown rice. These do not just provide carbohydrates, but also fiber, iron and B-vitamins.
4. Dairy
As a rule, a pregnant woman should consume 3 to 4 servings of dairy foods per day.
Milk, cheese and other dairy are good sources of calcium, lean protein and vitamin D, which are all essential nutrients for the developing baby. The recommended ratio of these food groups per meal is to fill your plate with:
Throughout your pregnancy, it is important to consume four key nutrients to ensure your health and your baby’s growth and development:
1. Folic Acid
Folic acid, which is known as folate in foods, is a B vitamin crucial in preventing birth defects in the baby’s nervous system.
For pregnant women, the recommended daily amount of folic acid to be consumed is 600 micrograms, and it can be difficult to get this amount solely from eating food. That’s why it is sometimes recommended to take prenatal vitamins daily, which typically contains this amount of folic acid.
Sources of folic acid:
You should avoid drinking alcohol during your pregnancy.
Whenever you consume alcohol, it goes to your blood which in turn can pass directly to the baby through the umbilical cord.
Studies have linked heavy alcohol consumption with fetal alcohol disorders, which cause physical problems and learning or behavioral disabilities in babies and children.
Meat that isn’t fully cooked may contain bacteria and parasites that may be passed to your baby.
Two types of food poisoning can occur which are dangerous for the health of the baby – listeriosis, which is caused by bacteria or toxoplasmosis, which is caused by parasites.
These conditions can cause problems for the baby such as blindness and mental disorders.
Salmonella and E. coli bacteria are also present in raw or undercooked meat and can cause illness not only for the mother-to-be but also to her baby.
It is important to fully cook your meat, eggs, and poultry before consumption.
Similar to raw and uncooked food, unpasteurized dairy products carry the risk of infection from bacteria and parasites.
Ensure that the milk you drink is properly pasteurized before drinking.
When you become pregnant, a lot of people, particularly family and friends, will give you advice, especially in the area of food. It is important to talk to your doctor before following these advice as some of them could be harmful for you and your baby.
Listed below are some myths that some people believe about pregnancy and the real truths behind them:
Myth #1: During morning sickness, if you don’t eat anything, you’ll eventually feel better.
Fact: The exact causes of nausea and vomiting during early pregnancy is unknown, but research show that hormonal changes and lowered blood sugar levels are the culprits. One of the better ways to reduce morning sickness is by eating small amounts of food such as biscuits or crackers.
Myth #2: A woman’s food cravings during pregnancy affect her baby’s intelligence and personality when he/she grows up.
Fact: There is no scientific evidence that the type of food that a pregnant woman craves affect the intelligence and personality of her baby.
When a pregnant woman craves a specific type of food, it is often her body’s way of telling her that she or the baby needs the specific nutrients present in that food. For example, craving sweets would mean that her body is looking for additional sources of energy.
Myth #3:
Skinny women can eat whatever they like during pregnancy, since they are “eating for two”.
Fact: “Eating for two” doesn’t mean that you should consume twice as much food than usual.
There is a recommended amount of weight gain for each trimester of pregnancy and it is important that a pregnant woman’s diet is balanced well. Skinny women are advised to consume more calories than overweight or obese women during pregnancy but are not too much that they have to eat twice as much food.
Myth #4:
Eating bird’s nest, tofu and soybean products during pregnancy will give your baby a lighter complexion.
Fact: There is no research that supports this claim. The baby’s complexion is mostly determined by both of the parent’s genes and nothing else.
Myth #5:
Avoid eating papaya and pineapple as they can lead to miscarriages.
Fact: There have been no documented cases where eating papaya or pineapple cause a miscarriage.
Miscarriages happen because of infections and medical conditions where the baby develops abnormally during pregnancy. In fact, eating fruits is encouraged as they supply the body with fiber, vitamins and minerals. If you are still worried, you always have the option of eating other fruits besides papaya and pineapple.
Myth #6:
Full-cream milk is better compared to low-fat or skim milk for pregnant women.
Fact: Low-fat and skim milk are actually better since they contain valuable nutrients such as protein and calcium that full-cream milk has with less fat.