During pregnancy, the growing baby gets all its nutrients from its mother. What may have been enough in a normal adult may no longer be sufficient for a pregnant mother and her baby. For this reason, pregnant women should pay extra attention to their diet. Here are foods to consume during pregnancy.
Wholegrains and Legumes
Wholegrains and legumes are great sources of fiber as well as B vitamins, iron, zinc and chromium. Good choices include brown rice, oats, borlotti beans, chickpeas and kidney beans. Try adding borlotti beans to stir-fries or making chickpea curry. To get more ideas on how to cook or prepare wholegrains and legumes, talk to someone at the local health food store.
Fruits and Vegetables
Fruits are packed with vitamins, minerals and antioxidants. They are also good sources of dietary fiber, which is essential in helping with constipation that often occurs in pregnancy. Try to eat whole fruits instead of drinking fruit juices. This is because fruit juices tend to have very high sugar content and near-zero fiber.
Vegetables also have plenty of the nutrients that fruits have. Eat a variety of greens instead of just one or two favorites. Opt for vegetables of different bright colors as these colors actually represent different nutrients. Purple cabbage, broccoli, red capsicum, carrots and spinach are great choices. Avoid over-cooking them.
Lean Meat
Lean meat is rich in protein, iron and vitamin B12. If possible, buy organic meat. Before cooking the meat, remove all visible fat. Poultry such as chicken and duck can be eaten regularly too. However, be sure to remove the fat layer of skin first.
Fish
Fish are good sources of omega-3 fatty acids, protein and iodine. Omega-3 fatty acids are highly recommended because of its positive effects on healthy brain development. Unfortunately, there is also rising concern of mercury contents in fish. Those who wish to avoid mercury contamination can opt for fish oil supplements. Most commercially available fish oil supplements have been filtered or tested for heavy metals. So these are generally safer.
Nuts and Seeds
Nuts and seeds are rich in essential fatty acids, protein and dietary fiber. For instance, almonds are high in calcium, walnuts omega-3 fatty acids, brazil nuts selenium and pepitas zinc. Have a variety of nuts and seeds. Keep some in an air-tight container and leave it in the handbag. These will be great snacks for expectant mums when they are out of the house.
Good nutrition is important for both the pregnant mother and the unborn child. Eat highly nutritious foods such as wholegrains and legumes, fruits and vegetables, lean meat, fish as well as a variety of nuts and seeds. Good pregnancy diet will give the baby a great start in life.
Those who find this article useful may also like to read about Fertility Food, Foods to Avoid in Pregnancy and Reducing Pregnancy Discomforts Naturally.
References:
Kate Mirow. “Great Expectation” in WellBeing magazine. Sydney: Universal Wellbeing, July 2007.
WebMd Medical Reference – Pregnancy Diet
Wei Yin Wong - I started my working life as a reporter at an English daily called The Sun in Malaysia 16 years ago, writing health-related articles. ...
