When you are pregnant you must follow a healthy, balanced diet to help ensure you stay healthy throughout your pregnancy. The food you eat is your baby's main source of nourishment, so you must consume a nutrient rich diet. Proper nutrition helps promote your baby's growth and development.
You need to get all the macro and micronutrients in abundance when pregnant. Iron, calcium and folate intake has to increase as follows:
Calcium by 1200 milligrams
Folate 600 to 800 micrograms
Iron by 27 milligrams
You’ll also need an additional 300 calories in the 2nd and 3rd trimester.
What To Eat:
Grains are a good source of energy.
Fruits and vegetables are packed with antioxidants, fiber and water soluble and fat soluble vitamins.
Meats, nuts and legumes provide your body with protein, folate and iron.
Dairy products are a great source of calcium and vitamins.
Dairy products, eggs, cabbage, broccoli and sesame seeds are good sources of calcium.
Folate intake can be increased with liver, nuts, dried beans and lentils, eggs, nuts, peanut butter and dark leafy vegetables.
Dark, leafy green vegetables, citrus fruits, lean beef and poultry, egg and dried fruits (dates, raisins and apricots) are rich sources of iron.
Aside from eating well, it’s important to drink a lot of water daily. Have 35 ml to 40 ml per kilo of body weight.
Cravings and food aversions:
During pregnancy, many women experience aversions to particular foods. Also cravings for at least one type of food. Hormones obviously play a role in this.
Cravings during pregnancy include chocolate, spicy foods, comfort foods and others. Give in to your cravings if the food you want is healthy. However, limit your intake of salt and processed foods.
Above all, stay positive and happy. These emotions will ensure a very healthy pregnancy and easy delivery.