You know the importance of eating a nutrient-rich diet that is well-balanced across food groups. Choosing to eat healthy is even more important once you are pregnant. Supplementing food with prenatal vitamins is critical, keep in mind, you are eating for two. Whatever you eat, the baby eats as well. In fact, “Maternal malnutrition increases the risk of gestational anemia, hypertension, miscarriages and fetal deaths during pregnancy, pre-term delivery, and maternal mortality.1” In fact, the baby actually takes your nourishments, so you want to eat enough for both of you. The healthier you eat the better it is for the pregnancy and you.
Never miss a meal while you’re pregnant, especially breakfast. Breakfast is a vital meal in your day, providing a rich supply of nutrition to your baby after a long night, typically seen as a fast. You may learn that if you wait too long before eating you start to feel sick. This is your body craving nutrients that are no longer available to it since the baby is actively pulling its food from your bloodstream.
Maternal malnutrition increases the risk of gestational anemia, hypertension, miscarriages and fetal deaths during pregnancy, pre-term delivery, and maternal mortality.
Eshra, Safaa Salem, and Saleem N.
Just Do it!
Make sure you are getting enough of the food you need daily. Choosing the proper pregnancy diet is ensures your baby has all the fundamental building blocks for life. [Grains, fruits, and vegetables should be the largest component of your diet. Also, the second level of the pyramid contains food rich in protein and calcium: meat, chicken, fish, nuts, beans, eggs, and milk products such as cheese, yogurt, and, of course, milk. You should eat 2 to 4 servings of protein, and 3 or 4 servings of dairy a day2. This provides the baby with calcium which it needs to develop healthy growing bones. Adding extra calcium to your diet wouldn’t hurt you either, especially your teeth and bones. Not only will you be giving your body what it needs but you will start to have more energy. Try shedding the sweets in lieu of healthier items like fruits and see how alive you feel. Your baby will thank you.
Eat Healthy By Avoiding These Foods
Not all foods are safe during pregnancy. There are a few things you should avoid eating:
- Certain exotic fish such as shark, swordfish, anything potentially high in mercury. Mercury is a highly toxic element. It has no known safe level of exposure and is most commonly found in polluted water and it may also cause serious developmental problems in children3.
- Undercooked meats. An example being lunch meats. Eating undercooked or raw meat increases your risk of infection from several bacteria or parasites, including Toxoplasma, E. coli, Listeria and Salmonella. Bacteria may threaten the health of your unborn baby, possibly leading to stillbirth or severe neurological illnesses, including intellectual disability, blindness, and epilepsy3.
- Caffeine in sodas and chocolate. If you find this difficult you can wean yourself off, but the less caffeine in your system the better it is for the baby. Pregnant women should limit their caffeine intake to 200 mg per day, which is about 2–3 cups of coffee. High caffeine intake during pregnancy can limit fetal growth and cause low birth weight.3
If you are ever unsure of the foods you can eat, you can ask your doctor for a list of items to avoid during pregnancy. They’ll be more than happy to share this with you.
Eating healthy doesn’t mean eliminating all the tasty treats in your life, feel free to treat yourself from time to time. While arranging for the food you will have during this time, don’t neglect your fluid intake, especially when you live in climate areas with extreme hot or cold seasons. You’ll need lots of water and juices from here on out. The baby will thank you later. Who knows, you may discover that you really enjoy eating healthier meals and continue it even after the pregnancy.
References
- Eshra, Safaa Salem, and Saleem N. “Effect of Malnutrition during Pregnancy on Pregnancy Outcomes.” Effect Of Malnutrition During Pregnancy On Pregnancy Outcomes | 59240, OMICS International, 2 Jan. 2017, https://www.omicsonline.org/proceedings/effect-of-malnutrition-during-pregnancy-on-pregnancy-outcomes-59240.html.
- Writers, DiscoveryHealth.com. “Choosing the Proper Pregnancy Diet.” HowStuffWorks, HowStuffWorks, 6 Jan. 2009, https://health.howstuffworks.com/pregnancy-and-parenting/pregnancy/diet-exercise/choosing-the-proper-pregnancy-diet1.htm.
- Bjarnadottir, Adda. “11 Foods and Beverages to Avoid During Pregnancy.” Healthline, Healthline Media, 19 Nov. 2019, https://www.healthline.com/nutrition/11-foods-to-avoid-during-pregnancy.
