Understand Diet during Pregnancy
A well-balanced pregnancy diet includes:
- Protein
- Vitamin C
- Calcium
- Fruits and vegetables
- Whole grains
- Whole grains like whole wheat bread, brown rice, and oatmeal provide fiber and important nutrients.
- Iron-rich foods
- Adequate fat
- Folic acid
- Other nutrients like choline
Weight gain
During pregnancy, it is normal to gain weight. On average, women gain about 10 to 15 kgs. However, it is important to focus on eating healthy rather than eating to gain weight. Talk to your doctor about your weight and nutritional needs throughout your pregnancy.
Weight gain recommendations vary depending on your individual circumstances. If you were underweight before pregnancy, have obesity, or are carrying multiple babies, your nutrition needs may be different.
Food to avoid
During pregnancy, there are certain foods you should avoid to protect yourself and your baby:
- Use milk, cheese, and juice that are pasteurized to avoid bacterial or parasitic infections.
- Avoid eating undercooked food.
- Avoid refrigerated and canned food.
- If you or someone in your family has a history of allergies, speak to your doctor about other foods to avoid.
- Avoid alcohol completely.
- Avoid fish that may have high levels of mercury, such as tilefish, shark, swordfish, and king mackerel. Limit white (albacore) tuna to 6 ounces per week.
- Avoid refrigerated smoked seafood and store-made salads.
- Avoid unpasteurized soft cheeses and raw sprouts.
- Limit your caffeine intake.
Nutrition requirements
There are certain nutrients that are especially important during pregnancy:
Folic acid
Folic acid is a B vitamin that helps prevent birth defects. Before pregnancy, you should aim for 400 mcg of folic acid per day. During pregnancy and breastfeeding, you need 600 mcg per day. It is recommended to take a supplement that contains folic acid, as it is difficult to get enough from food alone.
Choline
Choline is another important nutrient that may help prevent birth defects. Talk to your doctor about adding it to your diet.
Iron
Iron is important for the baby’s growth and brain development. During pregnancy, you need 27 mg of iron per day. Good sources of iron include lean meats, beans, and fortified cereals.
Calcium
Calcium is important for building strong bones and teeth. Pregnant adults need 1,000 mg of calcium a day, while pregnant teenagers need 1,300 mg a day. Good sources of calcium include milk, yogurt, and cheese.
Vitamin C
Vitamin C helps with the absorption of iron and supports the immune system. It can be found in fruits like oranges, strawberries, and kiwi.
Vitamin D
Vitamin D helps with the absorption of calcium and supports the baby’s bone and teeth development. Aim for 600 IU of vitamin D per day.
Protein
Protein is important for the growth and development of the baby. Good sources of protein include beans, peas, eggs, lean meats, seafood, and unsalted nuts and seeds.
Fruits and vegetables
Fruits and vegetables provide essential vitamins and minerals. Aim to eat a variety of colorful fruits and vegetables every day.
Adequate fat
Adequate fat is necessary for the baby’s brain development. Healthy sources of fat include avocados, nuts, and olive oil.
Exercise
Moderate exercise is considered safe for pregnant women. Talk to your doctor about what exercises are appropriate for you.
Conclusion
It is important to take care of your nutrition during pregnancy, but it is also important not to take too many supplements. Taking too much of certain vitamins can be harmful. Follow your healthcare provider’s recommendations and make sure to eat a variety of nutritious foods to support the health of you and your baby.