Eating Right When Pregnant

Good nutrition is vital for both the development and growth of the baby and for the wellbeing of the mother. The caloric requirements of a pregnant mother are higher than that of a normal woman.

 

Although symptoms such as nausea and vomiting during the first few months of pregnancy can make this hard, one should still try to eat a well-balanced diet and take prenatal vitamins. Listed below are certain recommendations to keep you and your baby healthy.

 

Goals for Healthy Eating When Pregnant

–          You should try to eat a variety of foods to get the necessary nutrients.

–          Recommended daily servings include 6-11 servings of breads and grains, 2-4 servings of fruit, 4 or more servings of vegetables, 4 servings of dairy products, and 3 servings of protein sources (meat, poultry, fish, eggs or nuts).

–          Use fats and sweets sparingly.

–          Choose foods that are high in fiber and enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.

–          Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. Sometimes this may require prenatal vitamin supplements..

–          Eat and drink at least 4 servings of dairy products and calcium-rich foods a day. This will help to ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.

–          Eat at least 3 servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily. This will prevent anaemia.

–          Vitamin C is also important for one’s diet. Pregnant women require 70mg of Vitamin C a day. Good sources of this include oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens.

–          Folic acid is another vital component which will prevent neural tube defects like spina bifida. Examples of food rich in folic acid include dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas

–          Other vitamins such as Vitamin A can be obtained from carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe.

 

Reference:

www.webmd.com/baby

– Kian Hong (Pre and post natal course)