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What to eat when pregnant – first trimester advice

What you eat during your pregnancy defines your pregnancy experience!

Nutrition in your pregnancy diet plan should be among top priorities.

What to eat during your pregnancy for the health and growth of your baby, is about making the right decisions regarding nutrition in your pregnancy diet plan. Nutritional choice in your diet plan is key to your baby’s brain and body development.

‘Eat well now that you are pregnant’ is a common, sensible counsel from doctors to expectant mums. However, without knowing what “eat well” means, this advice is alarming to the ears of a young lady who has worked hard over several years to get ‘that model figure’. She probably even skipped lunch before the appointment with the ‘eat well’ doctor.

Unlike boys who focus more on physical activities such as soccer as they grow, girls spend more time getting familiar with their looks. Later in life some become increasingly aware of their weight. In some cases it turns into a ‘fat war’ involving both body and soul — and sometimes it can be a ruthless war! Pregnancy presents a new challenge in the weight path because it sure will lead to an increase of body mass.

What to eat in pregnancy is a question every expectant woman must consider carefully. Pregnancy requires additional nutrients compared to normal daily requirements. A healthy diet includes proteins, carbohydrates, fats, vitamins, minerals and plenty of water. Eating a variety of foods in a balanced diet is a healthy step.

It is not the quantity of food you eat that matters; in selecting ingredients of your pregnancy diet plan go for quality, not quantity. What is important is the quality of food in terms of its nutritional value and its ability to meet the needs of your changing body.

Eating excess calories will lead to obesity, instead of good health. It is possible to tell the nutritional content of foods before you buy some from the shop or the market. If you buy foods from a supermarket, the food labels can tell you what kind of nutrients are in the particular can, jar, package or bundle. Learn about various foods and the nutrients they carry. Open your mind and you will be pleasantly surprised that a good and nutritious meal is not about money but choice and basic interest.

Carbohydrates

For daily production of energy. Avoid feeling weary and beaten by eating energizing foods like breads, cereals, rice, potatoes, pasta and green bananas.

Proteins

Useful for cell growth and blood production. Foods that have protein include lean meat, fish, poultry, egg whites, beans, peanut butter, green peas and milk.

Minerals and Vitamins

Calcium

For your baby’s strong bones and teeth, muscle contraction and nerve function. Calcium is thus a critical nutrient for pregnant women. The best sources of calcium are milk and other dairy products like cheese and yoghurt. However, if you have lactose intolerance or dislike milk and milk products, then you will need calcium supplements as may be recommended by your doctor. Other calcium-rich foods include sardines, broccoli, spinach, salmon with bones and calcium-fortified juices and foods.

Iron

Useful in the production of red blood cells. Iron prevents conditions like anaemia. As your baby grows, so does the blood supply needs of your body (you share your blood with your baby from conception). Sources of iron include lean red meat, spinach, iron-fortified whole-grain bread and cereals.

Vitamin B6

For the formation of red blood cell, and the effective use of protein, fat and carbohydrates. Good sources are pork, ham, whole-grain cereals, bananas.

Vitamin B12

For formation of red blood cells and maintenance of the nervous system. Recommended foods include beef, fish, poultry and milk. If you are a vegetarian who does not eat dairy products then you need vitamin B12 supplements, which your doctor can prescribe for you.

Vitamin D

Required for healthy bones and teeth and aids in the absorption of calcium. Sources are fortified milk, dairy products, cereals and breads.

Folic Acid

For blood and protein production and effective enzyme function. Helps prevent neural tube defects from occurring during the earliest stages of fetal development. Examples include spina bifida – a condition in the spinal cord in which the associated nerves are abnormal and the skin overlying the backbone may be partially missing. It is therefore important for you to consume plenty of folic acid before you conceive and during the early weeks of pregnancy. Sources of folic acid include green leafy vegetables, avocado, dark yellow fruits such as oranges and vegetables, asparagus, beans, peas, nuts, beetroot, cauliflower and kidney. Even though lots of foods and particularly breakfast cereals, are fortified with folic acid, it is advisable to take folic acid supplements before and throughout pregnancy.

Fat

For body energy. Fat is found in meat, whole-milk dairy products, nuts, peanut butter, margarine and vegetable oils. While your body requires a certain amount of fat, limit your fat intake as the effects of too much fat deposit in your body are not desirable.

END: PG 1/7

1 Comment

  1. Ankita on January 13, 2018 at 4:25 am

    Dairy products, especially yogurt, are a great choice for pregnant women. Dairy products help meet increased protein and calcium needs. Probiotics may also help reduce the risk of complications. Also, whole eggs are incredibly nutritious and a great way to increase overall nutrient intake. They also contain choline, an essential nutrient for brain health and development.

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