Nutrition while pregnant

October 28, 2015 08:05 PM

Nutrition while pregnant

October 28, 2015 08:05 PM

You’ve recently discovered that you are pregnant. Congratulations on this wonderful news! You’re now at the beginning of a journey that will last nine months. One of the most important things you’ll ask about is the food you can eat, if you need to increase your daily calorie intake, and how you should balance your diet during this period.


You’ll hear the saying “a pregnant woman eats for two” a lot, and this might make you happy because you will feel that you can eat what you want whenever you want. So, is this true? Of course not. It is true that the fetus needs the food that the mother consumes, but over-eating and gaining weight is harmful for both the mother and the child.


During the 1st trimester, the mother doesn’t need to increase her daily calorie intake. But in the 2nd trimester, it is important to increase the amount you eat by 300-350 calories. During the 3rd trimester, your intake should be increased by 500+, but make sure to include beneficial nutrients.


We have some easy steps you can follow to ensure a healthy growth for your baby during your pregnancy:


  1. Folic Acid


Folic acid (vitamin B) is one of the most important nutrients that a pregnant woman needs, especially in the 1st trimester, even before finding out that you’re pregnant. It can also help prevent any birth defects and abnormalities in your baby’s nervous system. It also helps in developing his red blood cells, as well as helping his brain do its job naturally. So, it is advised for any woman, pregnant or wanting to get pregnant, to take a 400 mcg as a daily dose of folic acid. It can be found in spinach, string beans, peas, cereals, brown bread, and oranges.


  1. Calcium and B-12.


Dairy products such as milk and yogurt are rich in calcium, which is important for the teeth and bones of the mother and her fetus. But avoid high fat cheese.

Dairy and meat products that are rich with vitamin B-12 are considered very important nutrients during pregnancy. Its deficiency could be because of anemia.


  1. Antioxidants


Try to eat a lot of food that is rich in vitamin C, which is considered the most important antioxidant that helps fight infections such as colds and coughs. Sources include: strawberries, kiwi, pineapple, carrots, avocado, mango, and nuts.


  1. Iron


Your diet should contain a sufficient amount of iron, because your child needs it to produce red blood cells among other functions. Iron deficiency could cause anemia. You should eat lean red meat, as well as chicken, fish, and vegetarian protein sources, such as lentils and spinach. It is also recommended to have drinks rich in vitamin C, such as orange juice and lemonade to help increase iron absorption.



  1. Fish and Omega 3


Eat two servings of fish rich in omega 3, because it is essential for the child’s brain and eyesight during pregnancy. Seafood in general is considered beneficial to the growth of the bones and brain of the fetus, as well as his heart.


Avoid eating or drinking the following when pregnant:


  • Sweets and fast foods that are rich in fats and sugar.
  • Pickles of all kinds; they are rich in sodium and acids.
  • Food that is under cooked or not cooked at all, such as sushi or raw eggs.
  • Highly caffeinated drinks, such as fizzy drinks and coffee.
  • Fish with high levels of mercury, such as sharks.