12 Diet Rules
1 Balance your diet. Start at the bottom of the food pyramid and eat grains, vegetables, proteins, fruits, dairy products and finally, eat fatty foods sparingly.
2 Maintain variety in your meals. A good mix of foods adds taste to your diet while ensuring that you are gathering the daily doses of recommended nutrients. It can also minimize boredom caused by eating the same foods, which can lead to straying from eating healthy foods. Keep a record of the food you are eating, in order ensure that there is a good mix.
3 Drink water, juices and soups Staying hydrated helps in having healthier skin and prevents early labour. It also decreases other annoying pregnancy symptoms like constipation. Take lots of water, at least eight glasses of water per day.
4 Eat natural foods When eating veggies and fruits, eat fresh, natural food. Avoid eating processed foods, eats lots of roughage, sweeten drinks with natural sweeteners and cut out fatty foods.
5 Moderate vitamin A intake. Protein intake of as much as 75 grams a day or more is a vital building block of body cells for both you and your baby. However, steer clear of eating too much animal liver since it contains high amounts of vitamin A, and if consumed in excess could lead to increased birth defects.
6 Avoid harmful foods Refrain from eating fish types that may be susceptible to accumulated levels of mercury, such as shark, swordfish and large tuna. Mercury may cause brain damage to the unborn baby.
7 Eat more of smaller portions. Smaller quantities of food eaten more frequently can help reduce nausea or heartburn problems. Such portions are also more easily digested. Small, healthy portions of food can help level out blood sugar levels and make you feel better during the day.
8 Do not diet. Remember that pregnancy weight is indicative of a normal pregnancy. Therefore, do not diet before discussing it with your doctor. Eating well is beneficial to pregnancy and makes it easier to shed off excess weight gained after child birth and lactation.
9 Take supplements only under doctor’s advice. Some vitamins taken in excess may cause birth defects. Pre-natal vitamins are not meant to replace real food but rather, ensure that you have adequate intake of a deficient nutrient.
10 Select snacks wisely. Develop healthy alternatives for your cravings. Avoid eating high calorie, low nutrition snacks such as cakes and crisps. If you must, eat as little junk food as possible and even then only in small portions. Keep a supply of nutritious snacks—dried fruit and nuts.
11 Quality, not quantity. Consider what you eat not how much you eat. About 300 extra calories are needed a day and these should contribute to your baby’s growth and development. Eat fribrous foods. Take slices of whole meal bread, nuts, raw veggies and fresh fruits. When feeling nauseated, try herbal teas and milk shakes made from skimmed milk.
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