The pregnancy journey is a beautiful one, yet it can be very challenging. Keeping a healthy lifestyle throughout pregnancy is key for both baby and mother. It is very important to eat a balanced diet, gain the right amount of weight, and exercise regularly if recommended by a physician; and of course avoid harmful substances such as tobacco and alcohol.
So what foods should you be consuming?
Moms-to-be need a balanced eating plan with a variety of foods that can provide them with enough nutrients for pregnancy.
Eating plan should include:
- Grains: : Include whole wheat breads, wheat, oat or bran cereals, brown rice and whole grain pastas.
- Fruits: All types of fruits: fresh, dried, frozen. Just make sure no added sugar.
- Vegetables: A variety of colorful vegetables. Remember, safe food practices are important since pregnant women are more at risk of food poisoning.
- Protein foods: Animal and vegetable sources of protein: Lean meat, poultry, fish, eggs, beans, peas and nuts. P.s: Limit fish and seafood intake to maximum twice a week ( for their content in Mercury)
- Dairy: Cheese, labneh, yogurt, milk. Avoid unpasteurized dairy products (soft cheeses that are made of unpasteurized milk).
- Healthy Fats: Such as avocado, olive oil, canola oil, seeds, nuts. Limit extra calories from sweets, soft drinks, and fried foods, which can lead to unhealthy weight gain.
Important Nutrients for Healthy Pregnancy
- Folic Acid: This key vitamin reduces the risk of birth defects that affect the spinal cord. Food sources of folate include legumes, green leafy vegetables and citrus fruits. As well as fortified cereals, bread and pastas. All expecting moms should be supplemented with folic acid.
- Iron: Iron deficiency is very common during pregnancy. Foods sources include: red meat, chicken and fish, some leafy green vegetables, beans, and fortified cereals. For vegetarians and pregos who do not eat a lot of meat, combine plant-based sources of iron with vitamin C-rich foods to increase iron absorption.
- Calcium: Calcium is key for the healthy development of a baby’s, bones, teeth, heart, nerves and muscles. When a mom-to-be does not consume enough calcium, it is taken from her bones for the baby. Pregnant women should eat at least three daily servings of calcium-rich foods such as cheese, labneh, milk, and yogurt.
Eating for two is a misconception, don’t be fooled.
Eat Healthy, Enjoy the Journey!
Rouba, xx
